10/07/14

Today was an amazing training session, one of the best in a while. I felt really strong and fit. I love feeling like this, it is awesome. Loved every second of the workout today, wish I felt this great everyday. Was way more recovered than yesterday. Pumped for tomorrow!

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-2 – 70% (231#)
*Sets 3-4 – 75% (242#)
*Sets 5-6 – 80% (264#)
*Sets 7-8 – 85% (275#)
*Set 9-10 - (286#, 297#)

-297# is a 12# PR on my hang clean... after the clean is awesome. Great stuff, feeling strong. Went a little above the %s... but was feeling good. Really stoked to PR!

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

-225# x 4, 265# x 4, 275# x 3, 300# x 3, 315# x 3 ... this is a lot more than last week, felt really strong. Crushed these, squatting is feeling so much better its ridiculous.

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups

-3 Rds + 10 burpees
-3 Rds

-I felt amazing on the first workout, burpees are feeling great now than I'm a little lighter. Great effort, lungs feel good. Glad to bang out 60 butterfly pull-ups in 5 minutes.

E.
EMOM 10:
5 Strict Pull-ups (various grips)

-2 minutes overhand
-2 minutes underhand
-2 minutes narrow grip
-2 minutes narrow grip
-1 minute overhand
-1 minute underhand

F.
3 Sets:
10 Reverse Hypers (66#)
10 Sling Shot Air Squats
10 Fat Bar Curls (75#)
Rest as needed

-Felt solid, that pump tho.