10/21/14

Today was an okay session in retrospect, I tried to push it hard and was not having as much fun as I should have this morning ... I felt really tired this morning ... just wasn't feeling aggressive or loose. I went for the PR on the front squat ... wasn't there today. 370# felt solid though, this is the most I've done since injuring my hip, so that is a positive take-away from the day. My body is probably still sapped from all the back squatting on Saturday. Lifting was okay ... but the metcon was awesome. C2B  pull-ups and burpees are feeling awesome now that I'm down 10# as of 8/28.

A.
Front Squat
*Set 1 – 3 reps @ 80% (315#)
*Set 2 – 2 reps @ 85% (325#)
*Set 3 – 1 rep @ 90% (345#)
*Set 4 – 3 reps @ 85% (325#)
*Set 5 – 2 reps @ 90% (345#)
*Set 6 – 1 rep @ 95% (370#)
*Set 7 – 1 rep @ 102% (390#) (f)
Rest 2 minutes between sets
Do not work above prescribed percentages.

-Pretty bummed about missing 390# ... it felt heavy, but I should have gotten it. Can't PR every fucking day though, sometimes it is just not there no matter how bad you want it.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 75% (245#)
*Sets 4-6 – 80% (265#)
*Sets 7-8 – 85% (275#)
*Sets 9-10 – 90% (295#)

-Complete, no misses, felt strong and quick on everything. Solid training. Cleans between 225# and 300# are pretty much all starting to feel the same, stoked to be comfortable with these loads every day, can remember when I used to get nervous every time I've clean over 275#.

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs)

-3 Rd + 3 Hang Cleans
-3 Rd + 5 WB

-Felt really good on the metcon, everything on part C felt great ... 30# wall-balls on part D felt rough, but got through them. Really good conditioning. Looking forward to resting up the rest of the day (hopefully will be able to get in a nap) and hitting it hard tomorrow.