1/8/16

Today was a solid workout ... programmed everything for myself and worked out by myself. This was a nice change. I have had a lower volume week and I felt well rested and solid on everything today. Overall the best workout I've had in a while. Really enjoyed myself today, huge pump at the end, was a very nice change.

A.
On a 20:00 clock:

Every 2 minutes for 10 minutes (5 sets) of:
Split Jerk x 2 reps @ 75% (225#)

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Split Jerk x 1 rep @ 75% +

-Got all the doubles easily, was a good warmup
-Singles: 250#, 260#, 270#, 280#, 290# ... all these went up really easily. 290# is the most I've had overhead in a while ... everything felt good, wanted to go up, but called it at 290# with no misses.

Rest exactly 10 minutes then...

B.
For Time:
50 Muscle-ups
*Every 5th rep must be strict

-11:20 ... this was tough ... 10 sets of 4 unbroken kipping and then 1 strict. Took lots of rest before and after each strict rep. Different, but good workout for me. Fun stuff.

Rest exactly 10 minutes then...

C.
2 Waves of:
5, 3, 1 Bench Press @ 185#, 195#, 210#
Rest 2 minutes between sets

-Didn't have much energy here, shoulders and chest shot from A and B ... but wanted to get some reps in.

D.
3 Sets of:
Strict Weighted Dips (53#) x 4 reps
Bent Over Barbell Row (185#) x 10 reps
Rest as needed

-Complete.

3 Sets of:
Standing Lateral Raises (2 x 15# DB) x 12 reps
Bent Over DB Row (80# DB) x 12 reps (6 each arm)
Rest as needed

-Complete.

3 Sets of:
Tricep Extensions (2 x 30# DB) x 20 reps
Bicep Curls (2 x 40# DB) x 10 reps
Rest as needed

-Complete ... extensions were 20/17/12 ... triceps absolutely fried by the time I got to these.

Meals for the Day: 

0800 - 2 Chicken Sausages, 2 Slices Bread, Almond Butter, Honey, Greek Yogurt, 1/4 Cup Trail Mix

1130 - Whey, 1 Banana, Laura Bar, Fish Oil

1245 (pre-workout) - 1.3 oz Dried Mango, 2 scoops pre-workout

1530 (post-workout) - Whey, 1 Rx Bar, 1 Lara Bar, 12 oz Coconut Water

1730 - 1000 (cheat) - 4 Beers, Various Appetizers, Brisket