9/30/14

Today was a really good training session. I ate shit on a 275# clean... kind of fucked up my left glute with 275# landing on me, hope it doesn't hurt tomorrow. But powered through that stupid shit and had a really solid training session. Really pushed the tempo front squats today and the metcons, felt solid.

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 65% (220#)
*Sets 4-5 – 70% (231#)
*Sets 6-7 – 75% (253#)
*Sets 8-9 – 80% (264#)
*Set 10 - 85% (275#)

-This felt really good, felt very strong and solid. All intervals unbroken. 275# is a PR for this complex.

B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

-225# x 5, 245# x 5, 265# x 5, 275# x 5, 285# x 4
-275# for 5 was 5% more than last week ... 285# was tough... was trying for 5 reps but that 4th one was gnarly. Happy with my effort here, these tempo front squats are a nice change.

C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 155 lbs, Women = 105 lbs.


-5 Rds + 3 Cleans
-6 rds + 7 Cleans

-Felt really solid in here, fun short workouts. Great stuff.

E.
Death by Strict Pull-ups

-Got through round of 9, didn't even try 10 because I was so smoked. Glad I got some strict pull-ups in though. Always a good time.