Friday September 14, 2012

Another challenging Friday workout and a great way to end the week!

A. Overhead Squat @ 20x1, 3-4 reps x 3 sets, rest 2 minutes.

     - 165 x 4, 175 x 4, 185 x 2(f on 3rd rep) 185 x 3

     - Have not overhead squatted heavy in quite a while so there was definitely some feeling out of the weight. I thought I would have less trouble with 185 than I did. Problem is keeping shoulders packed and keeping the weight "in the slot" directly over the middle of my feet. With practice, I'm capable of a lot more. Strength does not seem to be the limiting factor.

B1. Squat Snatch @ 125 lbs, 1.1.1.1.1 x 4 sets, rest 45 seconds.

     - No misses but a few sloppy reps where I stepped forward or received the bar awkwardly.
B2. Pronated AMRAP Strict Pull Ups @ 20x0, x 4 sets, rest 45 seconds.

     - Shit, these got very tough very quick especially with short recovery time. Sets were 12,10, 7,7
C1. Thrusters @ 85 lbs x 21 reps x 3 sets, rest 1:30

     - 1:30 really was just the right amount of rest for me to hit each set at a good intensity and pace. Got through each set without pausing but these were challenging even at the lighter weight.
C2. Chin Over Bar Pull Ups x 12 reps x 3 sets, rest 1:30

     - Did butterfly pull-ups on all 3 sets and I definitely had these dialed in pretty well.