2/20/2012

AM Workout (1000)

Today was the best workout I've had in a while. I went back to the basics and did some percentages strength training. I've been really ramping up my metcon and it was great to get back to some heavy stuff. It really reminded how much I love lifting weights.

Push Press - 90% x 1 (205#), 70% x 10 (155#), 90% x 1(205#), 65% x 15 (135#), 90% x 1, 50% x 20 (110#)

Power Clean - 90% x 1 (240#), 85% x 2 (220#), 80% x 3 x 3 (205#)

Rest 10 minutes then...


For time:
25/20/15/10/5 - GHD Sit-ups
1/2/3/4/5 - Muscle-ups

5.49. Great WOD. Went as hard as possible.

Rest 10 minutes then...

3 Rounds for time:
500m Row
12 Power Snatch (110#)
50 Double-unders

11.50. This was a brutal metcon. It was a lot harder than I thought it would be. Solid training session. Felt really good.

PM Workout (1800)

I felt really good this afternoon. Only thing that felt crappy were my ring dips, but these aren't a strong suit of mine and after all the shoulder stuff this morning this didn't really surprise me. I felt really good on the running. Solid session.

21-15-9
Pull-ups
Ring Dips

4.58. Solid sprint, the ring dips went out hard by the 15/9 sets.

Rest 5 minutes then...

21-15-9
KB Swings (2 pood)
Burpees (onto plate)

3.42. Such a burner, straight pain. I was gasping after this.

Rest 5 minutes then...

6 x 200m @ 120 seconds rest. I didn't time the intervals, just the rest. I went for 100% intensity. It felt awesome to run fast. Excited for the 2012 Open to start!