1/22/15

AM Workout (0500) 

Today was a really solid training session. I actually felt worse on dead-lift than I have the last two weeks, but PRed regardless. I think I have a little more there, maybe will PR my 1 RM again soon. Overall a solid morning in the gym. The metcon today was really hard, but really fun, glad I was able to push it and have fun with it.

A.
Deadlift
*Set 1 – 10 reps @ 275#
*Set 2 – 10 reps @ 325#
*Set 3 – 10 reps @ 385#
*Set 4 – 5 reps @ 425#
*Set 5 – 3 reps @ 475#
*Set 6 - 1 rep @ 495#
*Set 7 - 1 rep @ 515# (PR)
*Set 8 - 1 rep @ 535# (failed ... bar barely moved)
*Set 9 - 1 rep @ 525# (PR)
Rest 2-3 minutes between sets.

-515# felt very easy, the jump to 535# was a bit overly optimistic. But glad I went back and nailed 525# for a 20# PR. In my mind I have more there, looking forward to another opportunity to PR soon.

B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

-11:23 ... really challenging, but fun workout. I was happy with this time, big effort.

C.
Rest until relatively well-recovered, and then…

Three sets for max calories:
90 seconds of Airdyne
Rest 3 minutes

-47, 44, 45

D.
Three sets, not for time, of:
Reverse Hypers x 15 reps (88#)
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds

-Complete

PM Workout (1830) 

A.
Every 4 minutes for 20 minutes (5 sets):
750m Row @ PR 5k pace (~1:47 / 500m)

-2:39, 2:40, 2:42, 2:43, 2:42 ... all sets complete around PR 5k pace (1:47 / 500m) ... felt solid.

B.
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 - 1 x 95% (245#)
*Set 8 - 2 x 85% (225#)
*Set 9 - 2 x 85% (225#)
*Set 10 - 5 x 80% (205#)
*Set 11 - 5 x 80% (205#)
Rest 2-3 minutes between sets

-Complete, didn't feel great, but was some solid volume.

C.
Overhead DB Tricep Extensions
5 Sets of 10 Reps @ 70# DB
Rest 2 minutes between sets

-Complete.