1/30/15

AM Workout (0500) 

This morning was a pretty solid training session. Felt crappy on the split jerk and bench press ... but everything else felt pretty good. Tuesday left my shoulders/triceps wrecked ... not 100% recovered yet.

A.
Every minute, on the minute, for as many minutes as possible…
Split Jerk x 1
*Minute 1 – 245/155 lbs
*Minute 2 – 255/165 lbs
*Minute 3 – 265/175 lbs
*Minute 4 – 275/185 lbs
*Minute 5 – 285/195 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.

-Got 285# ... failed 295#. Didn't feel great.

B.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

-4:58 ... unbroken muscle-ups ... had to break up 20/15/10 sets of S2O. (6:47 last year).

C.
Every 3 minutes, for 21 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% (320#)
*Set 2 – 4 reps @ 80% (370#)
*Set 3 – 2 reps @ 88% (405#)
*Set 4 – 1 rep @ 95% (435#)
*Set 5 – 2 reps @ 88% (405#)
*Set 6 – 4 reps @ 85% (390#)
*Set 7 – 6 reps @ 75% (345#)

-These were supposed to be every 2 minutes ... but these were some stout numbers, so went every 3 minutes.

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

-11 rounds ... felt very easy in comparison to the regular metcons we have been doing. (11 +5 last year ... was going about as fast as I can go ...?)

E.
Bench Press
3 sets of 5 reps @ 75% (195#)
3 sets of 4 reps @ 80% (205#)
Rest 2-3 minutes between sets

-Complete. Didn't feel great after the push-ups, but wanted to get some reps in on the bench.

PM Workout (1800) 

Felt great this afternoon, got some cardio stuff in. Was a great feeling to feel so solid in the afternoon after a full day. Looked like this:

On a 40:00 Minute Clock...

For max Calories:

5 Minutes of Airdyne @ 100%

5 minutes easy

4 Minutes of Airdyne @ 100%

4 minutes easy

3 Minutes of Airdyne @ 100%

3 minutes easy

2 Minutes of Airdyne @ 100%

2 minutes easy

1 Minute of Airdyne @ 100%

1 minute easy

at 30:00... 

EMOM:

Burpees x 10 

-Complete ... didn't calculate out the air dyne calories, just went for effort. Got all the burpees in about 23-29 seconds, was just trying to keep a consistent efficient pace. They were a little tough after the air dyne with only that one minute of rest. Overall fun second session of the day at home.