8/21/2014

Overhead squat practice

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A. 1 push jerk + 3 split jerks, 3 x 1 tough; begin a set every 2:00

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For time:

30 ball slams, 30

20 wall balls, 30 to 9

10 muscle-ups

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3 sets:
:45 row @ 97%

5:30 rest

185 (PR+30)
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A. 145-155-165
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5:59
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217 m
218
221

Great training day! I am really pumped about my overhead squat PR. I was not expecting to get up that high so I started relatively low with 105, then 125, 145, 155. I was going to stop at that point but Stephen told me to go for 160. Then I hit 165, 175, and 185. I got 195 overhead but I lost it in the bottom of the squat. My shoulders were pretty tired by that point. I definitely think I can hit 195 next time and maybe even 200! My arms/shoulders were tired after this so Stephen told me I only had to do 3 sets of the push jerk/split jerk complex instead of 5. Thanks Stephen! The muscle up workout went well, the ball slams were unbroken but pretty fatiguing on my shoulders. Wall balls were one at a time but I tried to pick it up right away. Muscle ups were done 3/4/3 because my arms were basically toast at this point but the MUs still felt pretty decent. Excellent day of training.