11/11/14

AM Workout (0500) 

Today was an awesome training session. Happy with the muscle snatch PR, hang snatching felt decent and the metcon felt amazing. I felt extremely fit. 185# feels really light now ... I love feeling fit! Pumped to train tomorrow!

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

-135#, 155#, 175#, 175#, 185# (PR tie), 190# (PR). Usually wouldn't do a PR tie attempt, but whatever it's a muscle snatch ... was happy to get 190# up, fun lifting.

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% (185#) with a 2-3 second pause in receiving position
*Sets 3-4 – 80% (195#) with a 2-3 second pause in receiving position
*Sets 5-6 – 85% (205#)
*Sets 7-8 – 90% (215#)

-Complete, there were a couple of these reps where I missed and would immediately get back on the bar and get the rep, just positioning stuff. Felt solid overall.

B.
Three Wise Men Tribute Workout

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)

-Did all of these with the 'elite' weight (185#):
-2 rounds + 1 hang snatch ... didn't miss any snatches until the very last rep, tried to get another rep with a few seconds on the clock and missed. I was really happy with how solid 185# hang snatches felt.
-2 rounds + 10 power cleans ... power cleans felt really light. Pull-up sets were 15/5 each time.
-2 rounds + 5 box jumps overs ... unbroken wall-balls, felt slow on jump overs, but happy with my lungs on this.

C.
Four sets of:
Seated Overhead Dumbbell Press (2 x 50 DB) x 8 reps @ 2011
Rest as needed
Weighted Chinese Planks (65# x 2 sets, 80# x 1 set) x 60 seconds
Rest as needed
Strict Pull-ups x 10 reps

-Complete, love the dumbbell pressing.

PM Workout (1600) 

For time, with a partner:
Airdyne - 1000 calories
(Partner's must alternate every 20 cals)

-Time: 38:40.

-This is basically 25 sets of 20 cals with 1:1 rest ... but I was definitely going faster than my training partner, so he was getting fucked over pretty hard on the rest and I was getting more than 1:1. But I got a really solid workout out of this. Lungs feel freaking amazing. Glad I got this in. Great stuff, pumped for tomorrow!