12/9/14

Today was an okay session. I should be happy about a lot of PRs ... but I still felt shitty. I was literally falling asleep on the bus as I was headed to the gym. Didn't want to train, but once I got warmed up I felt pretty solid. Little bitter I missed the 250# snatch and 200# strict press ... I want those numbers really bad, but I still PRed both of those lifts, even if I didn't hit those numbers. Will do them in time! Resting tomorrow and shifting tomorrow's workout to Thursday ... finals weeks schedule is messing up my regular routine.

A.
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 8 minutes (4 sets):
High Hang Snatch + Hang Snatch

Loading per set:
*Sets 1-2 – 70% (165#)
*Sets 3-4 – 75% (185#)

-Muscle Snatch: 135#, 155#, 175#, 195#, 200# (PR), 205# (PR). Felt REALLY strong in here ... finally PRing this lift after missing the PR attempts every week. Great stuff. Got all the hang stuff really easily ... light percentages.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85% (205#)
*Set 2 – 85% (205#)
*Set 3 – 90% (215#)
*Set 4 – 95% (225#)
*Set 5 – 98% (235#)
*Set 6 – 98+% (245#) PR

-After this I hit two attempts at 250# ... missed them both, but it was almost there. Next time! Stoked to PR my snatch though, even with the misses at 250#.

C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 (complete off 192#)

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% (195# - 205#)

-Hit 195# for a 3# PR ... failed 200# ... didn't attempt a second time, shoulders just done. Happy with 3# though ... will take any little bit on shoulder press.

D.
Every minute, on the minute, for 12 minutes:
Minute 1 – 5 x Muscle-Ups
Minute 2 – 30 seconds of Handstand Hold (against wall)
Minute 3 – 10 x Toes to Bar

-Complete, just went through this easily ... no where near max effort here. Great day of lifting, cut the volume back on this metcon part.