10/20/14

AM Workout (0500) 

Today was a good session ... good, but frustrating. Everything went well except the SHPUS. I improved my time, but it is still frustrating to not be as good as I want at these. They still fuck me hard. Other than that everything was great today. Snatching and Hang Snatching felt amazing. Really proud of myself for hitting 205# for all these reps easy. I felt fucking slayed after this session, great workout.


A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% (195-205#) of your 1-RM Snatch.

-Used 205# (90%) for all reps. I felt awesome, no misses. Hang Snatch has improved a ton over the last few months. Feeling strong.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98% (175# - 188#)

-Used 175# (93%) for all reps ... still missed reps, fucking shitty. Went 2-2-2-1-1-1 ... always trying to get the second rep on the last 3 sets, but it just wasn't there.

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results to September 1, 2014.)

-12:20. This is a 'PR' for this workout. On 9/1/14 I did this at 14:50. So 2:30 off the workout is improvement, but still a totally shitty time. HSPUS were 7/5 ... 4/3/3/2 ... 3/3/2/2/2 ... OHS and T2B easily unbroken. Frustrating as fuck.

D.
Three sets of:
Weighted (45#) GHD Hip Extension x 10 reps @ 2013
Rest as needed
Single-Arm DB Row (125#) x 10 reps each @ 2111
Rest as needed
Weighted Plank (80#) x 60 seconds
Rest as needed

-Complete, great accessory stuff. Those tempo extensions feel great on my lower back. We've been doing 55# for weighted planks for a long time ... training partner called me out and suggested 80# ... it sucked but wasn't impossible, hurt so good!

PM Workout (1400) 

Every 2 minutes for 30 minutes (15 sets):
300m Row

-:59, :57, :57, :57, :56, :57, :57, :57, :58, :57, :58, :57, :59, :55, :53

I love these Monday afternoon rowing sessions. Goal was every interval sub :60 ... really happy about my consistency and effort. Opened up everything I had on the last two sets. Great stuff, big effort. Lungs feel great. Stoked for heavy cleans and front squats tomorrow!