Training Day 20121224

I hate going to the gym by myself, but I did a couple of hours ago... I told my cousin Geoff last night, who lives out in Arizona, that I started blogging again and he was pumped to just follow my programming.  Haha if you beat my times, I had an off day today, so that's my excuse Geoff.

PART I.
Bench Presses
5/115#, 5/135#, 3/165#, 5/205#, 3/235#, 1+/260# (without a spot, I only felt comfortable doing 1/260#)

PART II.
Two quick met-cons:

7minute AMRAP (as many rounds as possible)
7 Decline Bench Presses @ 155#
7 Box Jumps

I did 7 Rounds flat

Rest 5 minutes

3 Rounds
15 HRPU (hand-release push-ups)
10 Power Cleans @ 75#
5 Burpees

finished in 4mins 30sec

PART III.
Snatches
5/65#, 5/65#, 3/80#, 5/100#

PART IV.
I cashed out with:

1600m row (recovery pace)
AMAP T2B (toe-to-bar)
AMAP Dips

Notes
- PART I: I hate to dump weight & it makes me look foolish for not asking for a spot.  I think I'm just going to repeat the same percentages for bench presses for the next cycle of 5/3/1.
- PART II: Have a feeling Geoff is going to destroy my numbers haha.  I felt strong on my box jumps and surprisingly, 155# was challenging on decline.  I felt funny doing power cleans afterwards and going into burpees after that definitely got my legs sluggish.
- PART III: I had to start with #65 for the snatches because that's the lowest w/bumpers my gym has.  I originally programmed for 6 sets and was going to 5/3/1 this, but was too smoked after 5/100#.  My lower back and right shoulder said, "no mas."
- PART IV:  Row felt good and went on a good, slow pace.  Finished under 7mins 20sec.  For T2B, ended up doing 12.  My right shoulder felt a little funny and didn't want to push it.  Lastly, banged out 20 dips.
- I made myself lasagna and it was waiting for me in the over when I got back from the gym.  I think I may have to go for another session later this evening haha.