1/15/15

Had a super solid training session this morning. The best I've had in a while. I felt very fit today and was happy with my progress on stuff. Great day in the gym with great people.

A.
Deadlift
*Set 1 – 10 reps (275#)
*Set 2 – 10 reps (325#)
*Set 3 – 10 reps (385#)
*Set 4 – 8 reps (425#)
*Set 5 – 6 reps (475#)
*Set 7 - 5 reps  (495#) - 5 RM PR
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

-8:01 ... felt solid here, maybe could have pushed it a little harder, but was surprised by my time on this. Goal was under 10, but bodyweight stuff felt good and didn't gas me out much.

C.
Rest 6 minutes after B then...

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders

-1:31, 1:30, 1:38, 1:39 ... DU unbroken, felt solid, good training.

D.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 8 x 80% (205#)
*Set 8 - 8 x 80% (205#)
Rest 2-3 minutes between sets

-Complete, felt great here.

E.
Overhead Dumbbell Tricep Extension
15, 10, 10, 7 (f), 15
Rest as needed

-50#, 80#, 90#, 90# (failed, only got 7 of 10 reps), 50#

F.
Reverse Hypers - 3 sets of 15 reps @ 66#
Rest as needed

-Complete.