1/23/15

Today was an okay day of training. I didn't feel great, but got all the work done. Was great to workout later in the day with my girlfriend and one of my training partners though.

A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

-135#, 185#, 225#, 245#, 255# ... called it there ... 255# felt heavier than it should have ... triceps are wrecked from yesterday's second session.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (295#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – Max Reps @ 85% (385#)
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

-4 reps at 385# (85%) ... felt tough ... as many reps as last week.

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders

-3 rounds + 1 SHPU. Fried my shoulders really hard, was a very tough 6 minutes.

D.
Every two minutes, for 10 minutes (5 sets):
10 Burpees
1 Legless Rope Climb (15') - no jumping up rope, start climb from floor

-Complete, not too challenging.

E.
3 Rounds, not for time:
Nose-to-Wall Handstand x :40 seconds
Dragon Flags x 8 reps
Reverse Snow Angels x 12 reps (2 seconds up, 2 seconds down)
Rest as needed

-Complete, fun additional stuff, handstand is feeling better than ever.