1/16/15

Little sore from yesterday and was a bit tired getting up, but once I got moving I felt pretty decent. Got all the work in, now tapering down for Sunday.

A.
Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

-255# ... failed 265# ... should have had it, just barely missed the lockout, was stupid on my part.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (315#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – 4-6 reps @ 85% (385#)

-4 reps at 85% ... back is really tight from dead-lifts, didn't push it. 1 rep more than last week though!

C.
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:
Airdyne 1600m

Rest until the running clock hits 12:00, and then repeat all of the above.


-Round 1 – 2 rounds + 1 hang squat clean, 2:59
-Round 2 – 2 rounds + 4 Shoulder-to-Overhead, 2:52

-This was really solid conditioning ... very painful.

D.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45 seconds
Trap-3 Raises x 8 reps each arm @ 2111
Dragon Flags x 6 reps @ 3111

-Complete. Dragon Flags were fun/different. Today was also the best nose-to-wall handstands have ever felt ... felt very comfortable with my nose all the way to the wall and in a solid position.