Training October 15, 2014

Due to a work commitment, I had to train this evening instead of my usual early morning training time.

Split Jerk from Blocks
Work Technique for 15:00
Increase weight per set
110,132,154,176,198,220, 231, 243,254,269 (5 lbs. PR)

Technique was pretty solid each lift and the weight just kept going up.  The jerk at 254 was not great, but I felt like it was mainly due to a lack of focus so I went for a PR.  It was not a perfect lift, but I felt fast and committed under the bar.

15:00 Time Cap

20 Thrusters 95 lbs. (20) (15-5)
20 Pull-Ups (20) (10-8-2)
15 Thrusters 115 lbs. (15) (5)
15 CTB Pull-Ups (8-7)
10 Thrusters 135 lbs. (8-2)
10 Bar Muscle Ups (F-3-3-F-3-1)
5 Thrusters 155 lbs. (5)
5 Ring Muscle Ups (1-1-3)

If time remains, start over.

Got through one full round and 20 thrusters at 95 lbs., 20 pull-ups and 5 thrusters at 115 lbs.  Even though I got big sets (for me), the bar muscle ups slowed me down big time, but honestly I am really happy to just have gotten them done.

I wanted to get all of the thrusters in the first round unbroken, but my shoulders started to get a little smokey on the 135's, and didn't want to blow myself up for the bar muscle-ups.

Just as a reference, I finished the 135 lbs. thrusters at the 5:15 mark and rested until 6 minutes before I started the bar muscle ups and I STILL failed my first rep.  Finished the bar muscle ups at 9:15. Argh.