1/12/15

AM Workout (0500) 

Today was a solid training session. I was happy the HSPU went better than last week. Although I was totally gassed out for the jerks ... really embarrassing to miss reps at such a light weight. Other than that this morning was a great day in the gym. Really busy/crazy week with law school right now, glad I got this stuff in.

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 83% (325#)
Strict Handstand Push-Ups x 5 reps

-Complete, barely got all the reps. 7 sets of HSPU unbroken, then 3/2, 3/2, 2/1/1/1 for last set. Went to complete failure here, but happy at least that these are progressing.

B.
Every 3 minutes for 15 minutes (five sets of):
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85% (245-260#)

-Used 255# for all reps ... missed 3 of the 5 jerks ... embarrassing but shoulders were completely fried from 50 strict HSPU in 15 minutes.

C.
Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.

-9,7,7 ... fun training.

D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

-Complete, all sets easily unbroken. C2B pull-ups felt the best they have in a while.

PM Workout (1730) 

Felt okay this afternoon ... long day at school. Felt much better once I got moving though, really glad I was able to sneak this in.

4 Sets (6000m continuously):
Row 500m @ 80% (~1:59)
Row 250m @ 85% (~1:49)
Row 250m @ 90% (~1:39)
Row 500m very easy (~2:45)

-25:39 for the 6000m. Went entirely off feel, just got some breathing in, nothing maximal, but good training. This is a lot different than what I've been doing lately on the rower, was cool to switch it up.