12/1/14

Today was a solid session. Feel a little heavy after last week home / eating a ton. Hitting a lot of strength PRs though, that's always a great thing. Definitely need to focus in on the Open and keeping my bodyweight under 200# though ... glad to pretty much be back from being all sick and shit, that was awful. I was feeling extremely fit up to that point... want to get back to where I was with my confidence in my fitness.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (325#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (395#)
*Set 5 – 1 rep @ 95% (415#)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90% (395#)
(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)

-Scored 6 reps at 395# for a 6 RM PR.

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

Immediately followed by…

Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed

-185#, 205#, 225#, 235#, 245#. Kept it light / technical / tried to focus on speed and position.

C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Muscle-Ups

-12:10. Thrusters felt really easy, was slow / heavy on the rings though. I definitely put on a few pounds while back home lifting heavy and eating a ton.  Muscle ups were: 5/4/3/3 ... 4/3/3/2 ... 2/2/2/2/1 ... felt really shitty on that last set. Actually missed a lockout on a rep there and had to do an extra one. It's okay though ... tomorrow is another day.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8 reps @ 2111
Rest as needed
Barbell Curl (95#) x 8 reps @ 5 second descent, explosion up
Rest as needed
KB Curls (2 x 35#) x 10 reps
Rest as needed

-Complete, huge pump.