12/2/14

Today was an okay session ... pressing PR ... but pissed I couldn't PR my muscle snatch and how crappy the HSPU felt ... just nothing left in shoulders after the strict pressing. Hopefully some heavy dead-lifts / cleans tomorrow!

A.
Three sets, not for time, of:
Sotts Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with PVC Overhead Hold x 8 reps (alternating)
L-Sit from Pull-up Bar x 30 seconds

-Sotts Press: 95#, 95#, 115#. Felt pretty solid. Never done pistols with PVC before ... not great at those, but can at least do them.

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-4 – 75% (185#)
*Set 5 - 80% (195#)
*Set 6 - 85% (205#)

and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85% (205#)
*Set 2 – 90% (215#)
*Set 3 – 95% (225#)

-Muscle snatch: 155#, 165#, 175#, 185#, 195# (fail behind), 200# (fail, couldn't lockout overhead)

-Percentages complete ... didn't feel amazing, but got the reps in ... hand is healed up, so snatching is feeling MUCH better ... but still not great.

C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.

-135#, 155#, 160#, 166.5#, 170# (PR). This felt really good today.

D.
For max reps:
90 seconds of Strict Stationary Dips
90 seconds of Strict Pull-Ups
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Stationary Dips
60 seconds of Strict Pull-Ups
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Stationary Dips
30 seconds of Strict Pull-Ups
30 seconds of Strict Handstand Push-Ups

-Dips: 32/20/15
-Pull-ups: 15/12/7
-HSPU: 6/7/2 ... fucking horrible, nothing there.

E.
3 Super-sets:
Flat DB Bench (palms facing head) x 10 reps (2 x 70# DB)
KB Tricep Extensions x 10 reps (2 x 35# KB)
Rest 2 minutes

-Complete, wanted to finish off the triceps.