12/30/14

Was on a tight schedule ... had to break up the day's work into two sessions.

AM Workout (1000) 

3 Sets:
Row 1000m
30 Box Jump Overs (24")
20 Dead-lifts (225#)
20 Strict Pull-ups
Rest 4:00

-7:58
-8:48
-9:04
-Felt okay on everything ... strict pull-ups took about 2 minutes each time, felt heavy there. Everything else was smooth.

PM Workout (1600)

A.
3 Sets: 
Weighted Supinated-Grip Pull-Ups (61#) x 5 rep
Strict Handstand Push-Ups x 10 reps
Rest 2 minutes 

-Complete ... did not feel great, but didn't really warm up enough.

B.
Three sets of:

Tall Jerks (135#) x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed 

-135#, 185#, 205#, 225#, 245#, 255# ... felt really good jerking today.

C.
EMOM 20:
Odd: Bench Press x 5 reps
Even: Russian Kettlebell Swings (2 pood) x 15 reps

-Went for 10 minutes at 205# ... then had to drop down to 185# for the second half. Was a solid workout, even with the decrease in weight. Glad to sneak in some bench time.