7/14/15

Today was a decent session. Didn't really feel too strong the jerks/pressing ... but have basically been training and eating a lot less ... not conducive to getting stronger ... but I felt great on the conditioning piece. Taking extra rest / time to focus on studying has helped my body heal up a lot and I felt very good in the gym today. No aches/pains anywhere and was able to just push it and enjoy myself. Great stuff.

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Feet
Minute 3 – Unbroken Double-Unders x 50 reps

-Strict MU were 3,3,3,3 ... everything else felt great.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

-The sets at 95% were 295# ... I missed all those reps. 90 seconds just seemed like to short a time frame for me to recover to hit those higher %s. Frustrating day, but up to 90% (285#) felt REALLY good.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80% (155#)  of 1-RM
* Set 2 – 4 reps @ 85% (165#)
* Set 3 – 3 reps @ 90% (175#) - fail - 2 reps
* Set 4 – 2 reps @ 95% (185#) - fail - zero reps ... had nothing left in my shoulders.
Rest 2 minutes between sets.

-This, per usual, was fucked. These numbers seemed impossible to hit, my strict press has definitely gone down over the last few months.

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10 Muscle-Ups

-3:43 (unbroken)
-4:00 (9/1)
-4:32 (7/3)
-5:26 (6/2/1/1)

-Was feeling great on this until that last set. Was trying to go 6/2/2 ... but failed the lockout of the dip on the 10th rep. This killed my time for that last set, had to get off the rings and waste about 20 seconds. It was good to push it to complete failure, sets of 10 are becoming pretty manageable ... felt very good on the first 3 sets. This was a great workout.

E.
3 Sets of:
10 KB Curls (2 x 35#) @ 2 seconds up, 2 seconds down
Rest as needed
10 KB Skull Crushers (2 x 35#)
Rest as needed

-Complete.