10/13/14

AM Working (0500) 

I felt surprisingly good today. Really solid training session with good dudes. Overheard lunges are feeling better than ever. I went with a jerk grip on them and they felt significantly better than using a snatch grip. I'm really excited for tomorrow!

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% (185#-195#) of your 1-RM Snatch.

-Went with 85% (195#) for all reps.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% (165#-175#)

-Used 88% (165#) for all sets, got 3-3-3-3-2-2 ... tough as fuck on the shoulders. This was basically the same reps/weight as last week ... not too proud of this. But shoulder press is extremely difficult and we have been putting in a ton of volume on our shoulders.

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

-Completed Round of 10 + 12 ring dips ... stuck to the tempo, was much harder than regular kipping ring dips. Really solid workout. Got all sets of lunges unbroken.

D.
Three sets of:
Glute-Ham Raises x 8 reps
Rest as needed
Single-Arm DB Row (125#) x 8 reps each arm
Rest as needed
Strict Toes to Bar x 8 reps
Rest as needed

-Complete. GHR are feeling much better, solid accessory work.

PM Workout (1330) 

Five Sets:
1500m Row (~80% of 500m pace: ~1:50)
Rest 4 minutes

-Result:
1. 5:32 (1:50.8 / 500m)
2. 5:33(1:51.2 / 500m)
3. 5:34 (1:51.3 / 500m)
4. 5:32 (1:50.7 500m)
5. 5:30 (150.0 / 500m)

-Felt great, glad I got this in. Happy with the consistency on the splits. Love me some rowing.