10/19/15

This morning was a pretty decent session. The lifting was tough... left me fairly gassed out for the conditioning piece. But overall was a great morning in the gym.

A.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.

-Drop Snatch = 135#, 135#, 135#, 185#
-Snatch Balance Doubles = 185#, 205#, 205#
-Snatch Balance Singles = 225#, 245#, 250#

B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

-195# x 3 sets, 200#, 205# (fail - only got 5 reps) ... this was extremely challenging per usual. But this is good training. Left my shoulders completely exhausted.

C.
For time:
30 Back Squats (135#)
30 Pull-ups
20 Front Squats (135#)
20 Toes-to-Bar
10 Overhead Squats (135#)
10 C2B Pull-ups

-5:35 ... first two movements unbroken ... front squats were 10/10 ... T2B 10/5/5 ... OHS unbroken and C2B pull-ups 5/5 ... I had to break this up much more than I thought I was going to. But I got a lot out of this... in retrospect I probably should have gone harder on the front squats and T2B. I just haven't been squatting at all for about 8 months and I didn't have much push in my legs.

D.
Three sets of:
Strict Handstand Push Ups x 5 reps
Rest 30 seconds
Strict Weighted Pull-Ups (26#) x 6 reps
Rest 30 seconds

Rest 60 seconds and then . . .

Three sets of:
Weighted Stationary Dips (26#) x 8 reps
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Rows (135#)  x 10 reps
Rest 30 seconds

-Complete. Shoulders were totally fried after parts A-C ... but still got this in. It was supposed to be more reps... but I got in what I could.

Meals for the Day: 

0500 (pre-workout) - BCAAs, 1.5 Scoop Pre-workout

0730 (post-workout) - 1 RxBar

0830 - 3 Paleo Waffles (coconut flour, eggs, pumpkin puree), 2 Chicken Sausages, 1 Cup Kefir

1145 - 2 Eggs, 2 Slices Ham, 1 Greek Yogurt, 1/4 Cup Cashews, 1 Peach

1330 - 1 Cup Black Coffee, 3 Chicken Sausage, Sauerkraut, 1 Greek Yogurt, Pomegranate Seeds

1600 - Jicama, Kale/Artichoke Dip, Apple Sauce

1930 - 1 Buffalo Burger, 1 Egg, 1 Avocado, Mushrooms, Broccoli, small amount of goat cheese