10/18/14

Today was a super solid session. In contrast to yesterday, no shoulders today, much needed rest for them. All the movements felt great today, really big confidence booster after shitty session yesterday. Always happy to PR lifts after a two-a-day yesterday! Feeling fit! Body was not totally wrecked after this session ... felt like I could have done more, but called it and didn't add anything in ... pumped to rest up and attack next week.

A.
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% (370#)
*Set 5 – 2 reps @ 95% (410#)

-410# is a 2 RM PM. Great stuff ... didn't feel too impossible. Felt better than 405# for a double last week.

B.
Every Four minutes, for 12 minutes (3 sets):
Back Squat x 5 reps @ 85% (370#)

-370# for 5 is a 5RM PR ... was a previous 4 rep max ... was happy to be able to hit it every 4 minutes for 3 sets. Awesome stuff, big effort, felt great.

C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Cleans (225/155 lbs)
(power or full cleans are fine)

-5:06. Awesome workout. MU sets were:
-9 unbroken
-4/3
-5 unbroken.
All fast singles on power cleans ... felt super fit. Loving being lighter, haven't lost any strength and body weight stuff is feeling amazing. Looking forward to cutting a few more LBs in the months before the 2015 Open. Really close to being able to hit 9-7-5 MU workouts unbroken with confidence ... so hungry to be able to do that! Soon!