11/8/14

This morning was a great session. I only slept 5 hours last night and was a little tired before the workout started, but once I got moving everything felt really solid today.

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90% (395#)

-Complete, got all the reps solid. Awesome stuff. Was a little nervous right before this, but ended up feeling great, could have done more!

B.
Five rounds for time of:
5 Bar Muscle-Ups
5 Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Rest exactly 5 minutes, and then…

C.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)

-8:10. Unbroken. Being able to get the bar MU unbroken is big for me, was a big effort there. Squat cleans easily unbroken, little painful, but not impossible. Solid little metcon.

-20:09. This was a bitch. C2B unbroken, wall-balls were 10/10. Was trying to stay to 3 sets of 10 for the KBS, but there were some smaller sets in there. Just did what I could, this was a lot of swings. 30# ball is starting to feel more comfortable. Really solid session.

D.
On a 25:00 clock...

Every 2 minutes for 10 minutes (5 sets):
Tempo Pause Bench Press (2 second descent, 3 second hold on chest, as fast as possible up)
2 sets @ 185# x 3 reps
3 sets @ 205# x 2 reps

straight into...

Every 3 minutes for 15 minutes (5 sets):
Sling Shot Bench Press
1 set @ 205# x 5 reps
4 sets @ 225# x 5 reps

-Complete, super solid bench session. Pause bench was a bitch, great stuff. Shoulders were tight/sore from yesterday, but glad I got this in.