10/20/18

I was a bit tight in my lower body today... all the traveling (flights/driving in a rental car for hours) left me feeling tight and a bit sore. Once I got warmed up, everything felt great though. I felt very strong on the lifting... conditioning workouts for a bitch, but they were good training for my weaknesses (handstand stuff). Overall had a great training session, really fun time with great people.

A.

Clean and Jerk

2 sets x 1 rep @ 95% (300#)

95% of your one rep max clean & jerk. Sets leading up to working sets should be as follows... 1x3@30%(95#), 1x3@40%(135#), 1x3@50%(155#), 1x3@60%(185#), 1x2@70%(225#), 2x2@80%(255#), 2x1@90% (280#). This will ensure you are warm enough for your working weight!

-Complete ... all of these felt great. 280# and 300# have never felt so light, barely even thought about these reps, they went up seemingly without ever. 

B.

3 Super-Sets:

Clean Pull x 3 reps @ 100% of max clean (330#)

Strict Press x 5 reps

Work up to a challenging weight.

-Presses = 145#, 155#, 165# ... all of these felt good, probably more there. 

C.
On a running clock:

For time:

3 Minute Stand Hold (against wall)

100 Air Squats

50m Handstand Walk

100 Air Squats

30 HSPU

When the clock reaches 30:00 begin... 

For time:

12-9-6-3

Squat Clean Thrusters (155/105#)

Ring Muscle-ups

-18:48 ... this was ROUGH. Great bodyweight test... will probably re-test this in the future as a measure of my fitness. 
-12:05 ... this was better than the first part, but had to break up the muscle-ups quite a bit. Went 7/5 ... 6/3 ... 4/2 ... 3 ... shoulders were pretty much fucked from the first part. Overall solid work though, fun stuff. 

D.

Single Arm Dumbbell Strict Press (70# for two sets, 50# for two sets) 

4 sets x 6 reps

6 reps per arm. Choose a challenging weight.

GHD Back Extensions (45#)

4 sets x 8 reps

Choose a weight you are comfortable hitting for all 4 sets.

Pendlay Row (195#)

4 sets x 8 reps

-Complete ... had to cut back the weight on the DB press ... 70# was too heavy after all the above work. Dropped down to 50# and focused on good reps. I was smoked by the end of this.