2/2/15

AM Workout (0500) 

This morning was a very solid training session. I felt great on pretty much everything. Part D sucked ... overhead lunges and C2B pull-ups are two very bad movements for me, but I tried to push it the best I could. Tough, but very good training session. Glad my body felt so great.

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+% (370#)+

-375#, 395# (PR), 405# (PR), 375#, 375#

-Felt very solid here ... been wanting 405# for a very long time, stoked to be able to move that much weight on front squat.

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

-Started at 185# ... worked through 275# (90%) for the last two reps ... failed the final jerk though.

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

-6:29 ... singles until 115# ... then 4 sets of 5, most painful part was the last 20 reps, happy with my effort here, couldn't have gone much faster.

D.
For time:
Airdyne .6 Mile
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
80 Double-Unders

-10:49 ... only positive out of this was the unbroken double-udders. OHL were 10/10 and 7/7/6. C2B were 10 and 6 sets of 5. Rough ... big effort though.

E.
Every minute on the minute for 8 minutes:
5 Unbroken Strict Supinated Grip C2B Pull-ups

-Complete.

PM Workout (1330) 

Every 4 minutes, for 32 minutes (8 sets), for times:
Row 500 Meters
Note times for each set.

-Result:
1. 1:38.4
2. 1:39.1
3. 1:39.0
4. 1:39.1
5. 1:38.1
6. 1:40.1
7. 1:40.8
8. 1:42.2

-Didn't feel great this afternoon ... but snuck this in on my lunch break. The first few were really rough, but once I got warm it wasn't as bad. Glad I got this work in. Was happy with my consistency even with not feeling totally great.