1/22/16

Today was a decent training session... worked on a lot of stuff I'm bad at. Really enjoyed the hypertrophy stuff at the end of the workout. Overall got a lot out of this.

A.
On a 24:00 Clock:

Every 2 minutes for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 75% (225#)

Every 2 minutes for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 80% (245#)

Every 2 minutes for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 85% (260#)

Every 3 minutes for 12 minutes (4 sets) of:
Split Jerk x 1 rep @ 85%+ (260#)+

-Heavy Singles: 270#, 280#, 290#, 300# (failed twice) ... 290# felt solid, first rep at 300# didn't feel too heavy, but kind of just overthought it and let it get out in front of me. I tried it again after the clock ended and it felt very heavy that time and I missed it worse than the first attempt at it. This is near my 1 RM (305#) ... but up to 290# felt solid. Frustrating to miss reps at 300# though.

B.
For time:
50 HSPU
*Every 5th rep is strict

-9:58 ... this was horrible for me. This is by far my worst movement in crossfit. I struggled to get through this. This was harder for me and took longer than 50 muscle-ups with every 5th muscle up strict ... which is ridiculous. I probably have some sort of physiological limitation that I'm unaware of ... just can't do anything upside down well.

C.
Two Sets of:
Bench Press
5-3-1
Rest as needed

-185#, 195#, 220#
-185#, 195#, 225#

-Wasn't much left in my arms and shoulders after A and B ... but wanted to get some bench press reps in.

D.
On an 8:00 clock (2 sets) of:
1:00 = Max Reps Bench Press (115#)
Rest 1:00
1:00 = Max Reps Bent Over Row (115#)
Rest 1:00

-26 / 28
-18 / 26  ... huge pump.

E.
3 Sets of:
Tate Press x 20 reps (2 x 15# DB)
Hammer Curl x 10 reps (2 x 40# DB)
Rest as needed

3 Sets of:
DB Bench Press (thumbs facing head) x 15 reps (2 x 40# DB)
Seated DB Curls x 10 Reps (2 x 25# DB)
Rest as needed

-These were fun / got a lot of intensity out of them. Fun stuff.

Meals for the Day: 

0730 - 2 Eggs, Pancetta, 1 Banana, Almond Butter, Coconut Flakes, 1 Cup Black Coffee

1100 (pre-workout) - Whey Protein, 2 Scoops Pre-workout

1400 (post-workout) - Burger, 1/2 Bun, Sweet Potato Fries, 1 Rx Bar, 16 oz Coconut Water

1600 - Greek Yogurt, Dash of Honey, 1 Serving Baby Food

2000 - Whey Protein, 1/3 Cup Cashews, Fish Oil, 1 Serving Baby Food