Tuesday, January 7, 2014

1/7/2013

7:00 build to a tough clean single
1:00 rest
7:00 build to a tough bench press double
1:00 rest
7:00 build to a tough overhead squat triple
+
3 rounds @ 90%:
3 muscle-ups
30m yoke carry, heavy


205 (PR+5)
130
120
+
complete, all muscle ups unbroken


Great training session today! I was not expecting to PR my squat clean at all since I only had 7 minutes until I had to move on to bench press. I started with 145, then 165, 185, 195, and then figured I would go for a PR just for the hell of it. I went for 205 with 20 seconds left and got it! I am pleased with how I did on the bench, I thought I would be closer to 120-125 so I was happy with 130. I was a little disappointed with the overhead squat triple, by that point I was getting tired and my overhead squat is pretty weak already. I think I'll be able to get 125 at the competition. The muscle up/yoke workout was good, I was really excited that I was able to string together 3 muscle ups each time, I have never done that before. The yoke carry was tough and sort of awkward, I have only done that once before. Overall an awesome day. 

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