11/24/14

AM Workout (0500)

Today was a super solid training session ... body is back to feeling solid again. I felt really solid aerobically on the metcon, felt a little heavy on the C2Bs ... been eating more and not training, this is probably entirely mental. But still was able to get all the reps unbroken. Great training session, looking forward to training tomorrow.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (335#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (405#)
*Set 5 – 1 rep @ 95% (425#)

-Got all reps ... there was supposed to be a max effort set at 87% ... just cut it out though, back was blowing up hard, still feeling Saturday a lot.

B.
Three sets of:
Tall Jerks (135#) x 3 reps

Immediately followed by…

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

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

-225# for 3 sets
-235# for 3 sets ... jerking felt really great today, solid stuff.

C.
Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

-1:50, 1:58, 2:05, 2:16 ... all sets unbroken, but started taking bigger breaks. Thrusters felt money, C2Bs felt a little sluggish, but refused to get off the bar. Also had a huge transition here ... so my times could have easily been 5-10 seconds after every time, still got a solid metabolic stimulus out of this though.

D.
Three sets of:
Weighted GHD Hip Extensions (45#) x 8 reps @ 2013
Rest as needed
Bat Wings (2 x 50# DB) x 5 reps @ 1515
Rest as needed

-Complete

E.
Three sets of:
Strict Fat Barbell Curls (75#) @ 131 (3 second descent) x 10 reps
Rest as needed
Cheat Hammer Curls (2 x 50#) x 10 reps
Rest as needed

-Complete, sick pump.

PM Workout (1330) 

Four sets of:
Row 1200m @ 105-110% (1:43-1:38 / 500m = 4:07-3:55 1200s) of PR 5k Pace
Rest 3 minutes

-Result:
1. 4:09
2. 4:09
3. 4:09
4. 4:11

-First one was the worst ... didn't feel great on any of these, but the first one cold was horrible. Maybe still getting over last week ... felt worse than I thought it would. Kept a 1:44 (one second off 105%) for 3 intervals, barely deviated on the last one ... I was a little disappointed, figured I could get closer to 110% ... but I guess this isn't bad considering that 1:44 is a 3:28 1000m pace ... Didn't feel great, but got it done.