6/30/15

Today was a good workout ... just tons of pressing left my upper body smoked. Could barely do any strict HSPU after parts A-C.

A.
Every 2 minutes for 12 minutes (6 sets) of:
Handstand Walk x 45 seconds
Unbroken Double-Unders x 40 reps

-Complete.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

-225#, 225#, 235#, 235#, 240#, 245#, 250# (f), 250# ... TOUGH.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Sets 4-9 – 3 reps @ 85-90% (165#) = 85%
* Set 10 – 10 reps @ 75% (145#)
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.

-Glad I got all the sets at 165# ... at the start of this cycle I couldn't get it for 3 reps ... just did 5 sets of 3 reps today ... that is solid improvement. Hit 7 reps at 145#, which would be a new 7 RM ... no way I could get 10 though.

D.
Every 5 minutes, for 15 minutes (3 sets) of:
Run 400m
10 Strict Handstand Push-Ups (scaled to 1 Ab-mat)

-Complete ... this was horrible. Got 3 reps without an ab-mat ... then started failing reps. So had to pull out of the ab-mat and scale the ROM ... haven't ever really had to do this, but just had zero push in my shoulders after all the above pressing. Very humbling ... scaled the reps back and used an ab-mat and this still seemed impossible.