4/22/16

Today was a really good workout. Just put something together on the spot... coming off of vacation and my body felt great given the extra rest. Starting a more coherent program come Monday.

A.

3 Sets:

Band Pull Aparts x 10

W's x 10 

Shoulder Dislocates x 10 

Bottom of Dip Hold x 0:05 

Top of Dip Hold x 0:05

then...

Rotator Pressure Wrap and Floss 

-Complete, great warm-up 

B.
Split Jerk
Take 20 minutes to build to a heavy single

-Singles: 255#, 265#, 275#, 285#, 295# ... last rep was really sketchy, didn't really recover it all the way, overall felt good on these split jerks... hopefully will PR this soon.

C. 

Strict Muscle-up 

6 sets of 1 rep

-Complete 

D.

For time: 

21 Clean and Jerk (135#/95#) 

15 Clean and Jerk (185#/135#)

9 Clean and Jerk (225/155#) 

Rest 5:00 

3 Rounds: 

8 C2B Pull-ups 

8 HSPU

16 Burpees 

Rest 5:00 

For time: 

50 Bench Press (135/95#)

50 Calorie Row

-11:32
-7:12
-9:36

-Overall a tough conditioning session, that first C&J workout was a bitch. I missed the 5th jerk at 225#... which really surprised me and sucked and wasted a lot of time. 135# and 185# felt really easy though. Had to break up the HSPU on the second workout and had to break up the bench press WAY more than I thought I would have to. Overall a great session though, really great time in the gym.