4/8/16

This morning was a great workout... the best I've had in a while. Wished I could have gone a little heavier on the jerks, but overall a great session.

A.
5 Sets:
1 Strict Muscle-up (3 second hold for pull, 3 second in transition, 3 second in support)
*Have partner count holds

-Complete

B.
EMOM 10 Minutes:
15 Second Parallete Hand-Stand Hold
*Have partner count hold

-Complete

C.
Take 20 minutes to build up to a heavy 1 RM Split Jerk

-205#, 225#, 245#, 265#, 275#, 285#, 295# (f) ... should have had that last one, but missed it out front. 285# is solid for me for not having jerked heavy in a long time.

D.
For time:
15 Shoulder-to-Overhead (200#) @ 70% of A
45 Pull-ups
12 Shoulder-to-Overhead (200#) @ 70% of A
36 Pull-ups
9 Shoulder-to-Overhead (200#) @ 70% of A
27 Pull-ups

-11:28 ... tough workout. Pull-ups were 15/15/15 ... 13/12/11 ... 19/8. S2O were all push-jerks, didn't really have a plan on those, just got through them.

E.
3 Sets:
Reverse Fly x 10 (2 x 10# DB)
Rest as needed
Single Arm DB Row x 16 reps (8 each arm) @ (2 x 70# DB)
Rest as needed
DB Curls x 10 (2 x 30#  DB)
Rest as needed

-Complete ... went lighter on this accessory stuff... I was trashed by the time we got here, was good to get these movements in though.

F.
15 Minute ROMWOD

-Complete