11/3/14

AM Workout (0500) 

Today was a really solid training session. Nothing maximal, but hard work. Everything felt solid. Fun morning with great people.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*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 @ 80% (350#)
(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 70% (315#) of your 1-RM

-Hit 8 reps for each of the sets (80% and 70%) ... probably had a little more there, have done 350# for 10 before, but I was a little fatigued from yesterday. Glad I at least got some of the volume in. Knees were coming in a bit after the 5th rep at 350# though... definitely feeling yesterday.

B.
Three sets of:
Tall Jerks x 3 reps (all sets at 95#)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (195#-225#)

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

-Used 205# for all reps, felt fast.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)

-3:40.
-Pull-ups were 30/15 with a planned break, these felt solid.
-Thrusters were 15/10/10/10. Wish I would have pushed these just a little harder.

D.
Three sets of:
Weighted GHD Hip Extensions (55#) x 8 reps @ 2013
Rest as needed
Bat Wings (2 x 50# DB) x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

-Complete

PM Workout (1330) 

5000m Row TT.

-17:56 PR (previous PR was 18:28 from 2010 or 11?).

-This is a big PR for me, I was hungry to dip under 18 minutes... lungs feel solid. This hurt like a bitch. Pumped for whatever comes up tomorrow!