10/6/14

AM Workout (0500) 

Today was a great day of training. I felt a little tired/sore when I woke up, especially in my shoulders/triceps. Once I got warm I felt great on everything... except the pressing. I missed a lot of reps. I really think the rest interval allotted for these is just too short... It is not realistic. Anyway, tried to get as many reps as I could. Overall a solid session, even with the shitty pressing. Pumped to train tomorrow... cleaning is fun and the metcons on Tuesday are always enjoyable!

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% (173-185#) of your 1-RM Snatch.

-Used 80% (185#) for all reps, felt easy. I'm becoming extremely comfortable with throwing around 185#.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90% (163-172#)

-Used 86% (165#)
-Went 3,3,2,2,3 - No way was 4 reps happening... shoulders just too fried, this time interval seems unrealistic.

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

-5 rds+ 3 MU

D.
Three sets of:
Snatch Grip Push Press x 5 (215#)
Rest as needed
Weighted GHD Hip Extension x 10 reps (55#)
Rest as needed
Single-Arm DB Row x 10 reps each (100#)
Rest as needed
Plank x 60 seconds
Rest as needed

-Complete, felt solid, fun accessory training. Realized after looking over my numbers the 215# x 5 SN PP is a 5 RM PR... hit it 3 times during the accessory training.

PM Workout (1330) 

Been usually hitting these second workouts on Mondays later... like 7-8 PM, but had some extra time between classes today, wanted to get it out of the way to chill out later.

10 Sets:
Row 500m (1:45 pace)
Rest :60

-1:46, 1:43, 1:44, 1:44, 1:44, 1:44, 1:44, 1:44, 1:43, 1:35.
-First one was a little rough... but quickly settled into a consistent pace. Felt really good, lungs feel fit. Great stuff, had a lot in the tank, so pushed the pace on the last interval. Really glad I got this session in, pumped to hit it tomorrow AM!