Training Day 20121223

PART I.

Squats

5/125#, 5/155#, 3/185#, 5/225#, 3/255#, 1+/285# (ended up doing 3 this set)

PART II.

Then we did two quick met-cons:

11-8-5

Deadlifts @ 155#

HSPU (hand stand push-ups)

finished in 1min 34sec

8-6-5

Thrusters @ 95#

Pullups

Box Jumps

finished in 2mins 16sec

PART III.

Then back to:

Front Squats

5/105#, 5/125#, 3/145#, 5/185#, 3/210# 1+/230# (ended up doing 1/245#)

PART IV.

We cashed out with:

EMOM (every minute on the minute)

6 Clean & Jerks @ 95# for 5mins

then transition into

1000m row (recovery pace)

AMAP (as many as possible) weighted sit-ups w/25# plate

AMAP GHD (glute-ham developer) sit-ups

Notes

- Went to the gym with Thy, one of many workout partners, around 3:30pm

- PART I: Thy said that I was barely breaking parallel on my 6th set

- PART II: Went unbroken for both met-cons

   - Thy had trouble with handstand pushups

   - You'll notice that my programming includes a lot of half-WODs so that I sneak in a lot of movements

   - My main fitness goal for now is to work on my strength numbers

- PART III: I bumped the weight up to 245# because 265# is my 1RM (one rep max)

   - Taking fatigue into account, I wanted to push past 230# and get a little closer to my 1RM

- PART IV: I love the EMOM stuff and think I'll be programming more of that stuff in.

   - I might be making this up, but I think Rich Froning said that EMOM training is the best way to build efficiency.  The man is legit, so why not incorporate his advice?

   - Ended up going 20 weighted sit-ups and 15 GHD sit-ups and called it a day