11/14/14

AM Workout (0500) 

Today was actually a decent training session, was definitely frustrated by the jerks though... just really pissed me off that its such a weakness and always has been. It is improving though, just want to be able to do more.

A.
Every two minutes, for 12 minutes (6 sets):
Behind the Neck Jerk x 1 @ 90-92% (270-280#)

-5 sets @ 275#
-1 set @ 285# (fail) - got under it, but couldn't stand it up, right elbow just gives out.

-Attempted 285# 4 more times, just couldn't  get it though. Pissed me off so fucking much. I'm not comfortable with jerking from behind, want this to improve ASAP.

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3 (see below for tempo explanation)
Rest 3 minutes
(This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

12, 10, 7 - Fun / different, felt strong.

C.
Complete as many rounds and reps as possible in 12 minutes of:
Airdyne 530 m (1/3 mile)
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
5 Muscle-Ups

-3 rounds. Spilled over into the 13 the minute on the last set of muscle-ups, but only a few seconds. But it was solid ... everything unbroken except HSPU which were: 6/4, 5/3/2, 3/3/2/1/1. MU / KBS felt really good.

D.
Five sets of:
Bent Over Barbell Rows x 5 reps
(go as heavy as you can)
Rest 60-90 seconds
Strict HSPU Lockouts (SHSPU to 2 ab-mats) x 15 reps
Rest 60-90 seconds
GHD Sit-Ups x 15 reps
Rest 60-90 seconds

-Complete, rows @ 205#, 225# x 2 sets

PM Workout (1700) 

Felt awesome this afternoon. I was really tired at work all day, was literally falling asleep at my desk, but once I got moving I felt really solid. My lungs feel better than they probably ever have. I was really happy I got all the reps on this workout, was a big effort.

EMOM 30 (10 sets):
Minute 1: 250m Row
Minute 2: 15 Cals Airdyne
Minute 3: 10 Burpee Box Jump Overs (24" box - big/soft box from regionals)

-Complete, got all the reps, lungs and burpees felt great.