11/7/14

AM Workout (0500)

Today was a great training session. I felt decent on everything, much better after a rest day. Looking forward to whatever comes up tomorrow!

A.
Every two minutes, for 14 minutes (7 sets):
Behind Neck Jerk x 1 @ 90% (275#) of 1 RM Jerk

-Complete, missed a couple of these on the first try, but would go back and get them on the second attempt. Wasn't feel too fast this morning, but I haven't gone from behind the neck in a while. Was refreshing and fun to switch it up. Would love to incorporate more of these into my training.

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 3 second hold overhead
Rest 3 minutes

-11, 8, 9. Really fun / different. Liked the forced overhead hold.

C.
For time:
Row 500 Meters
10 Muscle-Ups
Airdyne 800 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Strict Stationary Dips

-12:20. Muscle ups unbroken, SHPUS 4/4/4/3/3/2, dips were a set of 10 and then a shit show. The set of dips took about 3 minutes, was just smoked by then. Really solid workout though.

D.
Three sets of:
Weighted GHD Hip Extensions (70#) 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 (1400) 

I was literally falling asleep at work at my desk... but once I got moving I felt great. Made up this workout on the spot, ended up being really solid. Lungs feel great, burps feel better than they have in years. Great workout, glad I got this work in, was really pushing the effort towards the end.

EMOM 30 (10 sets):
Minute 1: 250m Row
Minute 2: 15 Russian Kettlebell Swings (2 pood)
Minute 3: 15 Burpees

-Completed all reps, great stuff. Pumped for tomorrow.