11/10/14

AM Workout (0500) 

Today was a super solid session. Really great training. My body felt really great. Love days like today... really fun morning with great people. Pumped to train tomorrow!

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (330#)
*Set 3 – 2 reps @ 80% (350#)
*Set 4 – 2 reps @ 85% (375#)
*Set 5 – 1 rep @ 90% (395#)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83% (365#)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% (320#) of your 1-RM

-Max set @ 83% (365#) = 8 reps ... this an 8 RM PR ... probably could have gotten a few more reps, felt strong, but my knees were coming in a bit. Proceeded to get the reps at 73% easily.

B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…

Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

-185# x 3 sets
-205# x 3 sets
-Was focusing on speed / position / technique. Didn't want to push the weight today.

C.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

-4:25, unbroken. Knew I could get this unbroken, stopped to chalk up a couple times before sets of muscle ups. Kind of regret chalking up. Sub 4 is probably possible, but I was happy with being able to do all the muscle-ups unbroken. Last year I couldn't have done that, so progress is being made. Really fun workout.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row (feet on a 24" box) x 8 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

-Complete.

PM Workout (1400) 

For time:
Row 5000m @ 85-90% (21:00 - 20:00) of last week’s pace (17:56 ... calculated % off of 18:00) 

-Finished at 19:54, just below 90% of pace last week. Tried to stay right around 2:00 for my 500s ... felt like I  barely broke a sweat in comparison to last week where I laying on the floor gasping with my entire body in pain. But glad I got this in, felt solid.