10/15/14

I felt like shit on the split jerk this morning ... was missing reps at 255# ... my max push press is 260? I just felt like shit, shoulders are completely sore and tight. Everything else felt really solid though. Hitting 455# for a double on dead-lift was extremely easy, felt like I could have pulled it 5+ times. This is my 4th day on... much needed rest tomorrow!

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% (185#)
*Sets 3-4 – 2 reps @ 70% (205#)
*Sets 5-6 – 2 reps @ 80% (245#)
*Sets 7-8 – 1 rep @ 85% (255#) - failed a rep
*Sets 9-10 – 1 rep @ (85%) (255#) - failed a rep

-Sets 9 and 10 were supposed to be above 90% (275-285#) ... but that shit wasn't happening. I missed 255# a few times and wasn't going up. Worst fucking jerking I've done in a very long time. I was legitimately pissed off over this.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (315#)
*Set 3 – 4 reps @ 70% (365#)
*Set 4 – 2 reps @ 80% (405#)
*Set 5 – 2 reps @ 90% (455#)

-Got all the reps really easy. Dead-lifting is feeling very strong.

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Dead-lift 3 reps @ 75% (375#)
Reset the barbell every time on the floor…do not perform these touch and go.

-Easy, solid movement.

D.
For time:
Row 2000 Meters
Bodyweight Bench Press (195#) x 40 reps

-19:30. Came off the rower in a very easy 7:42 ... tried to hit a double every :30 ... when I finished I felt like I over paced the bench press. Probably should have pushed both the row and maybe tried to get a few bigger sets on the bench instead of 20 doubles. But solid work nonetheless.

E.
3 Sets:
Incline DB Bench (thumbs facing head) (2 x 50# DB) x 12
Ring Push-ups x 12
Fat-bar French Press (75#) x 12
Rest as needed

-Complete, solid pump.

F.
3 Sets:
8 Fat-bar Straight-arm Pull-overs (45#)
8 Reverse Hypers (110#)
Rest as needed

-Complete, reverse hypers felt solid. Shoulders felt super stiff for the pull-overs, solid stretch.