2/11/15

AM Workout (0500)

Today was a very good training session. I felt good on everything, was happier with a lower volume session after yesterday. Looking forward to a day of rest and to hit it hard on Friday/Saturday.

A.
Deadlift
*Set 1 – 10 reps @ 55% (275#) of 1-RM
*Set 2 – 10 reps @ 65% (340#)
*Set 3 – 6 reps @ 75% (390#)
*Set 4 – 8 reps @ 80% (420#)
*Set 5 – 6 reps @ 85% (445#)
*Set 6 – 2 reps @ 95% (495#)
Rest 2-3 minutes between sets.

-The 6th set was supposed to be 4 reps ... but failed hard on the third rep. 95% for a double is still a good effort though ... not too upset about this given it's my third day of training in a row and the big clean PR on Monday.

B.
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

-7:57. Tough workout ... 30# wall-ball really got me. C2B pull-ups felt solid though.

C.
Two sets, not for time, of:
Bent-Over Barbell Row (185#) x 8 reps @ 2111
Rest 60 seconds
Weighted Strict Supinated-Grip C2B Pull-Ups (35#) x 5 reps
Rest 60 seconds
Reverse-Hypers (110#) x 15 reps
Rest 60 seconds

-Complete.

D.
5 sets of:
10 Shoulder-taps (more of shifting weight from hand-to-hand ... can't really do full shoulder taps).
Rest as needed

2 sets of:
Side-to-side wall walks... ~20 steps
Rest as needed

-Complete ... glad I got some movement in on my hands.

PM Workout (1800) 

Didn't feel good at all in the PM ... was tired and generally not excited to workout ... but got in the volume. Nothing too crazy, lungs feel good ... this mostly just burnt my quads to death.

On a 24:00 Clock (6 sets):
Airdyne @ 100% for 2 minutes
Airdyne @ 50% for 2 minutes

-Didn't calculate cals or distance ... just went off feel for intensity. Tomorrow's rest day was definitely earned ... looking forward to it.