10/28/14

Today was an EXTREMELY SOLID session. I felt really good. PRed all kinds of front squats. Cleaning also felt very solid. I was really happy with part C. I was slanging 275# with ease... should've pushed it a little more. Lungs feel great, 30" box jumps over felt easy for the first times ever and I felt light on my feet. Such a solid day, love days like this. Pumped to hit it tomorrow!

A.
Front Squat
*Set 1 – 3 reps @ 85% (325#)
*Set 2 – 2 reps @ 90% (345#)
*Set 3 – 1 rep @ 95% (365#)
*Set 4 – 3 reps @ 90% (345#) PR 3 RM
*Set 5 – 2 reps @ 95% (365#) PR 2 RM
*Set 6 – 1 rep @ 102% (390#) PR 1 RM
*Set 7 - 1 rep @ 105% (400#) - FAIL
Rest 2-4 minutes between sets

-Kind of insane to do a 3, 2 and 1 RM all together like this ... but I felt solid today. Was a little upsetting missing 400# ... that is something I'm hungry for. But after watching the video of it ... it was ugly as fuck and my body was just done. 390# is solid for me though... a PR is a PR! After not squatting all summer I was nervous this year I wouldn't make much progress on squats ... obviously I was wrong. The time off was great for my body.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 75% (245#)
*Sets 3-6 – 85% (275#)
*Sets 7-8 – 90% (295#)
*Sets 9-10 – ~95% (305#, 310#)

-Got all the reps here really easy, felt solid. Want to clean 335# soon!

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

-275# across all sets. 275# x 8 = 2200#. I felt awesome one the running and box jump overs and cleans. Everything was solid, lungs and body feel generally great. I was squat cleaning up to 4th set, then missed a squat clean. Fell on my ass and got back up and power cleaned the bar. Really happy to get back to the bar and not fail a round. Power cleaned the last 5 sets... felt strong. Will probably PR my power clean soon!