8/31/15

Back in Chicago for a little bit ... got to get a decent workout today. I feel pretty out of it from traveling so much and eating a bunch of weird shit. But felt okay once I started working out.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311 (power clean and jerked from floor)
Rest 2 minutes between sets
(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

-Actually stuck to this tempo VERY strictly today (had someone else count) and it made a big difference ... was very hard.
-Went 135#, 185#, 205#, 215#, 225# (fail - 2 reps, missed 3rd)

B.
Every 2 minutes, for 20 minutes (10 sets), of:
Power Snatch x 1 rep
Start at roughly 75% (185#) of your 1-RM Snatch and build in load over the course of the ten sets.

-185# x 2 sets, 195# x 2 sets, 205# x 2 sets, 215# x 2 sets, 220# (fail), 220#. This is the most I've power snatched in a while. PR is 235# ... but was good to move 100 kilos with not doing anything heavy lately. No back pain, which is good.

C.
Three sets of:
Kettlebell Skull Crushers x 10 @ 2 x 35#
Rest as needed
Overhead Static Hold (135#) x 60 seconds
Rest as needed
Towel Pull Ups x 8 reps @ 21X1
Rest as needed

-Complete ... very different, but got it all in.

D.
Four sets for times of:
Run 400m
25 Ring Push-Ups
Rest 2 minutes

-Complete ... don't remember my times, but tried to go as hard as I could. First set unbroken ... then ring push-ups went to shit towards the end.