Thursday 3.29.12

Warm Ups:

- Dynamic Mobility Drills

- Jump Rope

- Samson Stretch

Strength Work:

Thrusters:

- 65x6

- 155x4

- 245x2

 

Front Squats (85%, 75%, and 65% of 325):

- 277x5

- 245x5

- 215x5

Shoulder Press (85%, 75%, and 65% of 215):

- 183x5

- 165x5

- 140x5

* I did 70 reps of jump rope single-unders, 6 reverse hypers, and 6 knees-to-bar in between each set of thrusters, squats, and presses.*

Conditioning:

"Fran"

21-15-9 reps for time of:

- 95 lbs Barbell Thrusters

- Pull Ups

Time:  4:13

This is not my best time (3:32) but not even close to my worst time (7:58).  I felt good on the thrusters and didn't need to break up any of those sets. The pull ups sets, though, were broken into two or three mini sets each time.  It was a combination of fatigue from 54 knees-to-elbows I already completed, and opting to use leather hand grips instead of tape.  Those things caused my hands to slip quite a bit.  So for next time, I will minimize the grip intensive work before Fran, and I will take the time to properly tape my hands.  My goal will be to get to get back under 4:00 for the first time in over two years.

For the strength work I decided to try some "Reverse Pyramid"style of lifting with Wendler 5-3-1 percentages.  So basically rather than starting with the lowest percentage and working up, I will be starting with the highest percentage and working down.  This has worked wonders for strength gains in the past, but I never tried it with Wendler 5-3-1 numbers.  We'll see how it goes.