5/4/16

AM Workout (0600) 

This morning was a really good workout... other than feeling crappy on the behind the neck jerks and tweaking my back a little on the DB snatches, everything else was a very solid workout. 

A.

EMOM 8:

3 Strict HSPU (add deficit as needed)

-Used a 1" Deficit here ... not ground breaking, but got all the reps. 

B.

Every 2 minutes for 20 minutes (10 sets):

Behind the Neck Split Jerk x 1 rep (building)

-205# x 1 set
-225# x 3 sets
-245# x 3 sets
-260# x 2 sets
-270# x 1 set (failed this rep ... this is really light, just caught it wrong... stupid miss) ... my position from behind the neck still isn't great... can easily hit 275# every time from the front, so I really want to work on this position and get better from behind the neck. 

C.

Every 2 minutes for 20 minutes (10 sets):

1 Power Clean + 1 Power Clean + 1 Push-Jerk  (building)

-205# x 1 set
-225# x 2 sets
-235# x 3 sets
-245# x 2 sets
-250# x 2 sets 

D.

5 RFT:

12 DB Snatch (70/50#)

9 Bench Press (185/125#)

6 Bar Muscle-ups

-25:40 ... was shooting for under 20 on this workout, but the bench press for the last couple sets took me a very long time. I also tweaked by back on one of the DB snatches on round 3 ... so I went through the 4th and 5th round slower than I would have otherwise because of this... it really frustrated me... I haven't had any pain in over a month. 

E.

Barbell Row (135/95#) x 10 reps

Rest as needed

Face-Pulls x 15 reps

Rest as needed

Cat-Camel x 10 reps
Rest as needed
Side-Bends x 10 reps
Rest as needed

-Complete. 

PM Workout (1600) 

4 x 800m Run
Rest 3 minutes

-3:00 for all of the intervals ... ran these on the treadmill again due to shit weather conditions in Chicago... really didn't want to do these... took a lot of effort to get on with this and step on that damn treadmill... but once I got going everything felt solid.