Monday May 6, 2013

A. Power Snatch Touch N Go Repetitions, work to a tough double.
     - Worked to 155#. Still feeling some pain in my left shoulder when I do these.

B. Overhead Squats @ 20x1, 6-8 repetitions x 3 sets, rest 3 minutes between sets.
     - Did 155#, 8 reps on all sets. Could have gone heavier. Felt really good on these. I still can't believe how far I've come since 2010 Regionals. Couldn't manage to get through 21 reps @ 135# in 10 minutes!!!

C1. Ring Dips @ 10x1, 8-12 repetitions x 3 sets, rest 1 minute.
C2. DB Back Extensions Drop Sets @ 301, 5.5.5 x 3 sets, rest 1:30
D1. Weighted Supinated Pull Up Cluster @ 11x1, 1.1.1.1 x 3 sets, rest 1 minute.
     - 45#
D2. High Bar Back Squat,  8-10 repetitions @ 165-185 lbs x 3 sets, rest 1 minute.

     - 185#

PM Session:


15 Minutes Light Run

+
5 Sets of the following:
Kipping Handstand Push Ups, 6-10 repetitions, rest 2-3 minutes between sets.
     - These felt really good today. Got 8-10 reps on every set and didn't even go to failure. Hopefully all this upper body strength stuff I've been doing is starting to have an impact
+
15 Minutes of Light Rowing