11/22/14

Fuck I'm thankful to not be totally sick anymore...

Didn't feel 100% yet ... but had to get back to the gym, felt at least good enough to back in the gym, felt great once I got warm.

Today was a longer session ... kind of a bastardization of what I missed over the last few days, got in what I felt I needed to hit most (jerking / wanted to get the reps in the DL cycle / bench press / pull-ups / thrusters).

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean and Jerk x 1 rep @ 85% (255#)

-Complete, this is the best my CJ has felt in a very long time, specifically the jerk. All reps felt easy.

Rest 5 minutes then...

Every 2 minutes for 12 minutes (6 sets):
Behind the Neck Jerk x 1 rep @ 92-95% (275-285#)

-3 minutes @ 275# - got all these reps easy, felt very solid.
-3 minutes @ 285# - missed all the reps, just like last week ... really pissed me off, think this is more mental than anything. Fucking lame.

Rest 5 minutes then...

Every 2 minutes for 12 minutes (6 sets):
Snatch Grip Push-Press x 2 reps @ 225#

-Complete, felt okay, haven't been doing these enough lately.

B.
Every 4 minutes for 24 minutes (6 sets):
Dead-lift + Bench Press

*Set 1 - 8 reps @ 55% (275#) + Bench Press - 6 reps (185#)
*Set 2 - 6 reps @ 65% (325#) + Bench Press - 4 reps (205#)
*Set 3 - 4 reps @ 75% (375#) + Bench Press - 2 reps (215#)
*Set 4 - 2 reps @ 85% (425#) + Bench Press - 6 reps (195#)
*Set 5 - 2 reps @ 92% (460#) + Bench Press - 4 reps (215#)
*Set 6 - 2 reps @ 98% (490#) + Bench Press - 2 reps (225#)

Rest 5 minutes then...

*Set 7 - 2 reps @ 100% (500#) - was super stoked to pull 500# for a double. I was using it as my percentage for this cycle, old 1 RM was actually 490# ... this is pretty amazing. Considering the loading and reps for this week, there will probably be a 1 RM dead-lift next week, looking to pull 510# + for a single.

-Bench press ... weakest lift... same old story, was tough after all the jerking/pressing in part A. Also did not have a spotter, so couldn't really push it too much, glad I got the reps in though.

C.
EMOM 24 (8 sets):
Minute 1 - 5 Strict Weighted Pull-ups (35#)
Minute 2 - 5 Kipping Pull-ups
Minute 3 - 20 Double-unders + 10 Thrusters (95#)

-This was a variation of a metcon from this week, modified it a little bit, but got a solid session out of it. Was pretty tuckered out from all the lifting in parts A and B ... glad I got at least some conditioning in though.