10/7/15

Today was a pretty solid session. I felt pretty good on everything... benching was weak after the jerking, but that was to be expected. Overall I got a lot out of today and really enjoyed myself in the gym, despite working out alone.

A.
Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Split Jerk x 1 rep

-Power Jerk = 225#, 225#, 245#, 245#, 255#
-Split Jerk = 265#, 265#, 275#, 275#, 285#

-Didn't really warm this up enough... felt kind of iffy, but by the time I was split jerking I felt pretty solid. 285# for the day is good for me!

B.
Every three minutes, for 21 minutes (7 sets) of:
Bench Press
*Set 1 – 3 reps @ 70% (185#)
*Set 2 – 2 reps @ 80% (205#)
*Set 3 – 2 reps @ 80% (205#)
*Set 4 – 1 rep @ 90% (225#)
*Set 5 – 1 rep @ 90% (225#)
*Set 6 – 3 reps = 195#
*Set 7 – 3 reps = 205#

-This was supposed to be a 3 rep max attempt on the 6 and 7 sets ... but I was training alone and not feeling very strong on the bench, so just got some reps in that I knew I could handle without failing.

C.
3 Rounds For Time:
12 Clean and Jerk (165/110 lbs)
12 Burpees Over the Barbell
12 Toes-to-Bar

-12:08 ... this was pretty tough overall. No part was easy, tried to go consistent singles on the C+J but they started to slow down a lot toward the end. Good conditioning piece.

D.
Three sets of:
Reverse Hypers (120#) x 12 reps
Rest 60 seconds
Box Step-Ups (24") with Kettle-bells (2 x 53#) x 8 reps alternating
Rest 60 seconds
Fat-bar French Press (55#) x 15 reps
Rest 60 seconds

-Complete.

Meals for the Day: 

0520 - (pre-workout) - BCAAs, 1.5 scoop pre-workout

0800 - (post-workout) - Egg White Protein, 38 oz Coconut Water, 1 Banana, Apple Sauce, Fish Oil

1030 - Chicken Salad with Veggies, Pico De Gallo, 1 Avocado, Raspberries, 1 Serving of Pumpkin Puree and Almond Flour

1300 - Buffalo Jerky, 1 Lara Bar, Pomegranate Seeds, 1/3 Cup Cashews

1700 - Pork Chilli, 1 Avocado, Strawberries