1/31/12

AM Workout (1000)

Felt a little weak today, but the workout was a lot of stress/overload on the triceps. Perhaps a little too taxing. Anyway, it looked like this:

6 Sets at complete rest:

5 Strict Press (108,115,123,130,135)
50# Weighted Ring Dips (4,3,3,3,1,6 - last set unweighted*)
10 Floor Wipers

This triplet ended up being brutal. The weighted ring dips were absurdly difficult after the strict press.

Rest 10 minutes then...

5 Rounds for time:
10 Pull-ups
15 Push-ups
30 Double-unders
3 Clean and Jerks (205#)

straight into... 400m Farmer's Carry (2 x 53#)

20.23. The jerks were really difficult at first. My triceps/shoulders were fried from the previous strength work. I missed the first one, I tried to push-press it. When I did that I just wanted to give up and do this workout in the afternoon instead. But I carried on, once I started split jerking it the weight went up easy. I really felt it through my hips, it felt good. Overall a solid session. Definitely fried my body.

Rest 10 minutes then....

2 Rounds @ 2 minutes rest:
100 Bicycle crunches
25 Leg Lifts

PM Workout (1730)

7 Rounds for time:
7 Thrusters (95#)
7 Pull-ups

4.50. WOD was a complete sprint. Great effort. This was the first time I've done thrusters since hurting my knee. I love thrusters more than anything, so it made me extremely happy to do them again.

Rest 10 minutes then...

6 Sets of Max Reps of Handstand push-ups @ 60 seconds rest (sets 1 and 2 complete ROM, 3 and 4 to 1 ab mat, 5 and 6 to 2 ab mats)

4,3,6,6,10,8 - These were brutal at the end of the day after two WODs with a lot of overhead work. Overall a solid day of training.