DWM Wed 11/12/14
Slept 7 hours last night. Felt pretty sore in the quads this morning, but the rest of me is good to go. A little tired when it came time to train, but I had an Americano and pushed through. Took a 30 minute nap midday and will hopefully get 9 hours of sleep tonight.
The intensity & concentration lacked in the ring pull-ups & the strict pull-ups. I tried my best, but had some major trouble with the grip on the rings & had to hang out and wait until my arms worked again to hit sets of 5 for the last 15 or 20 reps of the strict pull-ups.
A. Clean & Jerk – 5 singles @ 245-255#; rest 90sec
These went really well. I hit 2 reps at 245 that went smooth and then went up to 255 for 3 more reps. No real trouble, which is awesome because I remember when 245 was my 1RM about a year ago. Video below:
B. Power Clean & Jerk – 3 reps on the min @ 205# for 10min (tap and go from clean -> jerk)
Had some trouble here. I made 3 reps for 4 rounds, but then had to go down to 2 reps. I was struggling on the TnG at the shoulders and I couldn’t keep myself safe & keep the pace. This needs work. I don’t think I’ve ever done this many reps of C&J at 205, let alone TnG at the shoulders. The movement was hit or miss in terms of how it felt, more repetition needed. Video below:
C. Rings False Grip Pull-ups @32×3 tempo – 5 x 5-6; rest 90sec
These felt impossible. I can’t remember the last time I used a false grip except when doing a strict MU single. Holding the false grip was extremely hard and is what made me fail. The sets went 4 – 5 – 2 1/2- 5 – 3 1/2.
D. Strict Pull-up – 50 reps for time in UB sets of 5
These were hard as usual and the ring pull-ups didn’t help. My time was 7:25 with the very last rep being a little questionable. Video below
For time @ 100% effort
20 Deadlift @ 225#
20 Box Jumps @ 24″”
These went great and it was a good way to finish this session on a high note. Unbroken the whole way and my times were 1:10 & 1:05 with no issues in the back. Videos below: