10/04/14

Today was a super solid session. Jerks felt a little shitty... but there was a ton of push-press yesterday. Squatting was also a huge mental battle... wasn't able to get 75% for 10 every 2 minutes... that is just too much volume in the time domain. Was going off my 1 RM from last spring (435#) ... instead did sets with 3 full minutes in between sets... still didn't get the last two reps of the third set... form deteriorated too much, just racked it. Despite the above fucking excuses I am still really happy with the training session. Got some super solid coaching, was able to squat and dead-lift heavy and felt extremely fit on the metcon. Training with no injuries makes me a happy man. This was a 3 hour straight training sesh... it is what it is... feelin' fit! Happy I'm dropping weight, feeling better than ever on bodyweight stuff / metcon and still able to lift heavy / hit PRs... what it's all about, hard work day in and day out. Much needed rest tomorrow and excited to get after this next week!

A.
Every 2 minutes for 24 minutes (12 sets):
Clean and Jerk
*Sets 1-2 – 60% (178#)
*Sets 3-4 – 70% (209#)
*Sets 5-6 – 75% (220#)
*Sets 7-8 – 80% (242#)
*Sets 9-10 – 85% (253#)
*Sets 11-12 – 90% (264#)

-Hit some singles after at 275# ... they were some shady reps and a few misses. Also worked some lower %s for technical stuff. Was working with an olympic lifting coach, it was great. Shoulders were pretty fucked from the push-press yesterday though.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (375#)
*Set 5 – 2 reps @ 90% (395#)

Immediately followed by…

3 Sets:
Back Squat x 10 reps @ 75% (325#)
Rest Exactly 3:00

-Sets on the 2 minutes for heavy reps felt fucking great... but the 3 volume sets did not.
-10, 10, 8 (f) ... form was deteriorating ... this was insane. Glad I can at least squat again, was a dull summer with no squats!

C.
Three rounds for time of:
7 Deadlifts (345/225 lbs)
7 Muscle-Ups

Rest exactly 3 minutes, and then…

D.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Rest exactly 3 minutes, and then…

E.
30 Dumbbell Burpee Box Step-Overs (2 x 53# KB, 20″ box)

-5:10
-13:20 (5:10)
-21:52 (5:32)

F.
Close Grip Bench Press - 5 x 5
Rest as needed

-Let the feel dictate load, just went through all sets at 185#. Glad I got some benching in... didn't feel strong though.