10/27/14

AM Workout (0500) 

Today was the best session I've had in a long time. I felt awesome, everything felt super solid. Didn't get the press PR... but after the snatch that just wasn't happening. I was extremely excited to PR my max muscle-ups ... 15 unbroken is huge for me. Days like to today are what it is all about, just going outside your comfort zone and going beyond mental limits. Freaking awesome day. Pumped to rip it up tomorrow!

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% (165#, 175#)
*Sets 3-4 – 80-85% (195#)
*Sets 5-6 – 85-90% (210#, 220#)
*Sets 7-8 – 90-95% (220#, 225#)
*Sets 9-10 – 95-105% (235#, 240#) (both of these were PRs)

-235# and 240# were PRs ... previous best was 231#. I felt extremely solid with 240#. Gave 245# an attempt after the clock ended, but failed it. Can't wait to nail 250#!

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 (105#, 125#, 135#, 145#, 155#, 165#, 175#, 185#)

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% (195# - 201#)

-Even the 8 minute warm-up sets felt rough ...
-Failed all attempts at 195# ... shoulders just gassed.

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

16/8/4 ... Hit 15 unbroken on the first set. (PR - previous best was 11). Definitely gassed me out on the later sets. Really happy about this, this is big progress. Will hit 20 unbroken some day!

D.
Three sets of:
Single-Arm DB Row (75#) x 10 reps each @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

-Complete, didn't have access to heavy DBs today ... did what I could with what I had though.

PM Workout (1330) 

Every 12 minutes for 36 minutes (3 sets):
2000m Row

-6:53.6 (PR) - (by 2 seconds ... from 11/16/13) ... wasn't really going all out, just happened.
-7:34
-7:38

-Definitely chilled it out on the second two ... solid sesh though, glad I got this in. Love the C2.