7/21/15

Today was an okay workout. Didn't feel great on the strength stuff, but the conditioning went very well. Just haven't been training or eating much lately ... so I never feel good when going heavy. But muscle-ups, per usual, felt really solid.

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.

-225# x 2 sets
-245#
-255#
-265#
-275#
-285#
-295# x 3 fails ... same as last week, just get out of position and get overextended and fucked up around 300# ... rough to miss so many times, was frustrating.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% (145#)
* Set 2 – 4 reps @ 85-90% (155#)
* Set 3 – 3 reps @ 90-95% (165#)
* Set 4 – 2 reps @ 95-98% (175#)
* Set 5 – 1 rep @ 100-105% (185#) - fail
Rest 2-3 minutes between sets.

-This wasn't even off my true 1 RM ... old PR was 195# ... went off 185# and couldn't even hit it for a single. This lift felt like ass today.

C.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8 Muscle-Ups

-18:39 ... this was a great workout ... I felt slow running, but everything else was very consistent. Muscle-ups were unbroken, then 3 sets of 5/3 and the final set was unbroken. I didn't think I could get that last set unbroken, but I just went for it and I figured if I failed I failed and that was it, nothing to lose. Those 7th and 8th reps were a huge struggle, but glad I went outside my comfort zone and finished with a big push at the end. Really fun stuff, even if my lifts are getting a little weaker, enjoyed this part of today. We also had a fucked up set-up where we had to go through this locked door to get in and outside for the run ... definitely lost some time on the transitions here, but I still think my time for this workout is very competitive.

D.
3 Sets of:
KB Skull Crushers (2 x 35#) x 15 reps
Rest as needed
Back Extensions x 10 reps
Rest as needed

-Complete.