10/22/14

I felt a lot better today than yesterday. I felt decent on everything ... jerking was still a little rough, still having some overhead mobility issues ... but glad I could handle 255# ... getting some tissue work done next week. I'm hoping it helps a lot. Anyway, aside from not going up to 90% + on jerks, everything else felt freaking amazing. Great training session with great people. Felt really fit on the metcon, super solid day. Looking forward to resting tomorrow and rippin' it up on Friday!

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% (185#)
*Sets 3-4 – 2 reps @ 70% (205#)
*Sets 5-6 – 2 reps @ 80% (235#)
*Sets 7-10 – 1 rep @ 85% (255#)

-Was supposed to go a little heavier (90-95%) for the last two sets ... wasn't there, just stuck to 85%, shoulders still feel pretty beat up.

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (315#)
*Set 2 – 6 reps @ 60% (365#)
*Set 3 – 4 reps @ 70% (405#)
*Sets 4-6 – 2 reps @ 80% (435#)
Easing up the loading this week so that you can come back and feel super strong next week.

-Went a little heavier than the actual %s ... was supposed to be off 500# ... but was sharing a bar with some other dudes and it just was easier to go a little heavier, everything felt easy and solid though.

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65% (365#)
Reset the barbell every time on the floor…do not perform these touch and go.

-Complete, felt really strong.

D.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes
Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

-1180 / 40 / 31
-1150 / 34 / 25

-Super solid metcon, everything felt great. Ring dips are feeling REALLY good ... great stuff. Handling 135# like no problem, it was nice to be able to handle it so confidently.

E.
3 Super Sets (Did this workout with two bros, rest is two partner's sets, went by quick):
10 Skull Crushers (95# x 1 set) (75# x 2 sets)
15 Close-Grip Bench (95# x 1 set) (75# x 2 sets)

-This pump was insane ... 95# for 3 sets wasn't happening, maybe next week? Sick pump even with drop down to 75# ... some of those CGP on the last set were forced reps. Holy shit this hurt in my meaty tris. Great stuff.