Today was a great workout. Wish I would have PRed my bench... but didn't happen... spent my whole effort on the front squat, which I was very happy with. Overall good training, bummed about the bench press, but overall had a great time and I'm feeling very strong.
A.
A.
Front Squat
1 set x 1 rep
Work up to a 1 rep max.
-Singles = 315, 335, 355, 375, 390# ... this is the most I've front squatted in a very long time. Life-time PR is 405# from February 2015... haven't been this close to that since then. Great stuff, probably more there and a new life-time PR will happen soon!
-Singles = 315, 335, 355, 375, 390# ... this is the most I've front squatted in a very long time. Life-time PR is 405# from February 2015... haven't been this close to that since then. Great stuff, probably more there and a new life-time PR will happen soon!
B.
Bench Press
1 set x 1 rep
Work up to a 1 rep max.
-Singles = 225#, 240#, 255# (f), 255# (f) ... maybe should have taken smaller jumps... 240# felt like nothing and then both attempts at 255# got sticky through the middle and I needed a spot. Embarrassingly bad at this lift, but 250# from a few weeks ago has been my heaviest lift from this cycle.
-Singles = 225#, 240#, 255# (f), 255# (f) ... maybe should have taken smaller jumps... 240# felt like nothing and then both attempts at 255# got sticky through the middle and I needed a spot. Embarrassingly bad at this lift, but 250# from a few weeks ago has been my heaviest lift from this cycle.
C.
On a running clock:
For time:
30 Bar Muscle-ups
20 Power Cleans (225/155#)
1800m Run
at 30:00 begin…
10 Rounds, with a partner, alternating complete rounds:
8 Thrusters (95/65#)
8 Toes-to-Bar
8 Cal Bike
-Result =
-15:05 (splits were 2:48 for the MU, 6:55 for the cleans) ... got 16 unbroken MU out of the gate, I think that is a PR ... we were supposed to run a mile, but calculated it with GPS afterward and it was a bit over 1800m... doesn't make much of a difference, but I was confused as to why my mile was so slow on this. Great workout.
-Didn't time the partner intervals, each one was about :45-:60 seconds... almost yacked on this one.
-Result =
-15:05 (splits were 2:48 for the MU, 6:55 for the cleans) ... got 16 unbroken MU out of the gate, I think that is a PR ... we were supposed to run a mile, but calculated it with GPS afterward and it was a bit over 1800m... doesn't make much of a difference, but I was confused as to why my mile was so slow on this. Great workout.
-Didn't time the partner intervals, each one was about :45-:60 seconds... almost yacked on this one.
D.
Barbell Bicep Curls (95#)
3 sets x 10 reps
Tricep Rock-n-Rolls (2 x 35# DB)
3 sets x 8 reps
3 sets x 8 reps
-Complete, great pump finisher.
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