4/8/15

This morning was a very tough training session. I had fun just pushing it and making it hurt on parts C and D. Body was tight today, especially my shoulders, but once I warmed up I felt good on everything.

A.
Take 5-10 minutes to build to a 5-RM Overhead Weighted Pistol on Each Leg

-"Weighted" ... just did about 20 reps over the course of 6-ish minutes with the PVC pipe. Tried to use the 45# bar and couldn't stand it up, really lacking in the hip / ankle mobility for this. Something to work on I guess.

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 2 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use jerk blocks if possible.

-Tall jerks - 135# across

-Pause Jerks: 185#, 225#, 235#, 245#, 255#, 265# ... felt pretty good here.

C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Ground to Overhead
Muscle-Ups

Rest exactly 2 minutes, and then…

D.
For time:
40 Front-Racked Stationary Lunges (185/125 lbs)

-10:40 ... singles for G2O, mu were 6/3/3, 6/3, 4/2 ... big push at the end.
-5:57 ... biggest set was 8 reps ... this was horrible, just a grind.

E.
3 Sets:
Reverse Hypers (140#) x 12 reps
Rest as needed
DB Bench Press (palms facing head) (2 x 50# DB) x 20 reps
Rest as needed

-Complete.