4/24/15

I'm still sick as shit today... but doing a little better and forced myself into the gym. I wanted to get moving a little bit, but I felt terrible on pretty much everything. Not a great session... hoping to feel better soon.

A.

Every 2 seconds, for 20 minutes (10 sets):

Split Jerk x 2 reps

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

155#, 165#, 185#, 195#, 215#, 225#, 245#, 260# x 3 sets ... failed the first rep on the first set of 85% and I failed both the reps on the 20th set ... felt like shit today. I felt very weak and tight in my shoulders. 

B. 

For time:

Row 1000 Meters

20 GHD Sit-ups
30 Strict Handstand Push-Ups

20 GHD Sit-ups

C. 

When the clock hits 15:00, complete the following…

For time:

20 Burpee Box Jump-Overs (24″/20″)

40 Walking Lunges with Kettlebells (32/24 kg)

-11:10. HSPU were complete shit ... 6/4/3/3/2/2/2/2/2/2/2 ... these have gotten significantly worse over the last few months/weeks. Felt very heavy and generally weak on these.
-4:44. 

D.
Bench Press
Super set of:
205# x 3 reps
185# x 5 reps
135# x max reps = 9 reps

Rest 5 minutes then...

Super set of:
195# x 5 reps
145# x 10 reps
95# x max reps = 9 reps

-This was very challenging, was fun to do something different on the bench and just go hard.

E.
Every 2 minutes for 10 minutes (5 sets) of:
Weighted Strict Stationary Dip (26#) x 5 reps

-Complete