OK, finally caught up and actually posting on present time workouts. The first workout for this week started off much like last week ended. Not too much difficulty to it and it was basically all strength:

Part A.) 5 Sets

1-Front Squat

We were supposed to only use 5 sets to build to a heavy set but not 1RM. So My five sets were with 165,195,215,230 and 240lbs. Just 5lbs off my 1RM I was feeling really good today

Part B.) 5 Sets

3 Position Snatch @ 55,60,65,70 and 75% of 1RM

This was a cool exercise to do working on your explosiveness at the 3 different positions. I used 115,125,135,150 and 160lbs

Part C.) 5 Sets

1-Snatch Balance

Again we could do only 5 attempts and not go to a 1RM. This was much easier after doing Snatches cause I just felt great. My sets were with 170,190,205,215 and 225. 225 was technically my 1RM but I’ve never tried setting one for this so I think I still can do more.

Part D.) 5 Sets

1-Front Squat

Same rules as before. My sets were with 195,215,235,245 and on the last set I actually set a new 1RM with 250lbs. But again I think I can do more then that so it didn’t feel like one. I’ve been getting a lot better with Deadlifts and FS now!

The next days workout was back to normal with some tough workouts. It started with some skill though:

Part A.) 3 Sets (not for time)

2-Rope Climbs (15’) - subbed 3 ring pull ups 6,6,6

(30-40sec) x Hollow Rocks - 40sec,40sec,40sec

(40-50) x Double Unders - 50,50,50

The next portion was basically a warm up for part afterwards

Part B.) In 8-10mins Build to a Heavy Deadlift, Between 315-365 

I went Up to 315lbs

Part C.) 5 Minute AMRAP

4-Deadlifts

4-Muscle Ups

-5 Minute Rest-

Part D.) 5 Minute AMRAP

10-Box Jumps (30”)

15-Pull Ups

So for part C we were suppose to use a weight that was really challenging between 315-365. I used 315 for the workout. I really took my time on the deadlifts making sure I got all 4 reps unbroken. The Muscle ups were the easy part and I got those all unbroken as well. I was pretty happy with my result too, which was 4rds or 32 reps.

For part D, I started pretty well but kind of faltered in the middle rounds and picked it up on the last round and finished with 5rds or 125reps. But I was really unhappy with that effort and knowing that I could do more I did it again with a better effort this time and did more to my liking which was 6.05rds or 155reps.

The workout I did today started out with:

Part A.) Behind the Neck Jerk (12-15mins)

My first few sets didn’t feel too good but I picked it up near the end. My weights were 155,175,195,215,240 and 255. I then moved to a new PR of 270 and I felt real good going into it and for some reason I forgot my technique and everything. I didn’t even split jerk it I don’t know what I was doing, the crazy part was I almost got it. Which really pissed me off cause I should have gotten that.

Part B.) 3 Sets

Max-Handstand Push Ups

10sec-Rest

Max-Kipping Handstand Push Ups

3min-Rest

This was going to be interesting since I really don’t know how to kip my HSPU and I prefer the strict ones too. I might have been a bit tired from the jerks too, cause my first set wasn’t as good as I hoped. I got 18 and 3, then 13 and 4, and finally 8 and 6. My first set of Kipping i just did strict cause i didn’t know what to do. The second set I kinda figured it out. The last set I came off the wall early on the strict, but got the hang of the kipping HSPU which could come in handy

Part C.) 6 Sets

50m-Down and Back Sprint

12-Burpees

50m-Down and Back Sprint

2min-Rest

This was suppose to be done all out with no type or pacing. I didn’t take any rest between Part B and C which I think hurt me a bit on this part. My times for the 6 sets were 1:08,1:09,1:10,1:14,1:14 and 1:17. That was a lot harder then I thought it was going to be and I got really gassed at the end.