8/11/16

AM Workout (0600) 

This morning was a pretty solid weightlifting session. Didn't have time for a conditioning workout this morning, but this was good lifting. I was happy to PR and most everything felt solid. Have been waking up at 0500 to train, going to have to push it back to 0430 going forward... thats is going to suck. 

A.

Every 2 for 6 minutes (3 sets):

Behind the Neck Press in Split x 5 reps 

-95# Across ... good warm-up 

C.

Every 2 for 16 (8 sets):

Split Jerk x 2 reps 

Build up to roughly 90% (285#) 

-185#, 185#, 205#, 225#, 245#, 265#, 275#, 285# (PR) ... felt good, these were touch-and-go out of a rack. 

D. 

Every 2 for 6 (3 sets):

High Hang Clean x 3 reps (60% = 185#) 

-Complete

Every 2 for 6 (3 sets):

High Hang Clean + Hang Clean (70% = 225#) 

-Complete

Every 2 for 6 (3 sets):

Hang Clean + Clean (80% = 255#) 

-Complete

Every 2 for 10 (5 sets):
Clean Pull + Clean and Jerk (85-90% = 265 – 285#) 

-Went 275# across here, missed the first and fourth jerk. So went 3/5 on the jerks, but the cleans felt very solid. 

PM Workout (1730) 

Had to cut out my conditioning this morning, so swung by the gym on the way home and hit the class workout. Dead-lifts and front squats tightened up my back a little bit, but glad I got in some extra work. 

A. 
Dead-lift
5-5-5-5-5 

-315#, 365#, 365#, 385#, 405# ... heaviest I've gone in a LONG time (over a year?); not really sure exactly. 405# is my old 15 RM, so for 5 isn't anything great for me. But at least I'm hinging at the hip again. 

B.
AMRAP 14 Minutes:
1 Front Squat (155#) 
2 Toes-to-Bar 
5 Double-Unders 
2/4/10 ... 3/6/15 ... 4/8/20 etc. 

-Got through the round of 10 Front Squats / 20 Toes-to-Bar / 50 Double-Unders (460 reps) ... kept a fairly consistent pace, front squats felt a little rough, but got through them.