5/14/12

AM Workout (1030)

I had a decent session this morning. The lifting was overall decent. Interesting metcon, put in some movements I don't usually do. Overall a good day; looked like this:

2 Position Clean (mid-thigh, floor) - 70% x 2, 75% x 2, 80% x 2 (205,225,235#)

Front Squat - 78% x 3, 83% x 2, 88% x 1 (250, 270, 285#)
                   -83% x 3, 87% x 2, 92% x 1 (270, 280, 300#)

Back Squat - 75% x 3 x 4 (285#)

Push-Press - 5 x 5 @ 176# - went light and fast with short rest on these.

Rest 10 minutes then...

 With a 25# Weighted Vest, For Time:

800m Run
8 Muscle-ups
200 ft Burpee Broad Jump
200 ft Walking Lunge
600m Run
6 Muscle-ups
150 ft Burpee Broad Jump
150 ft Walking Lunge
400m Run
4 Muscle-ups
100 ft Burpee Broad Jump
100 ft Walking Lunge

23.10. Overall a solid metcon. I felt pretty light with the vest on. The muscle-ups took some time, they were all done as singles. Good day, excited to train tomorrow.

PM Workout (1730)

I felt great this afternoon and was able to get in some quality intensity. Second session looked like this:

For time:
15-12-9-6
Power Clean (155#)
Chest-to-bar Pull-up

5.33. This was a burner on the arms. I gave myself a couple no reps on the pull-ups, had to be legit about it. Ended up doing 9 pull-ups during the last set, only 6 were chest-to-bar. This made my time suffer. Overall an awesome WOD though. Great intensity.

Rest 15 minutes then...

For time:
21-15-9
GHD Sit-ups
HR Push-ups

Unbroken in just over 3 minutes, 3:02. Went as hard as possible, pretty much at 100% speed the entire time. Solid finisher. Overall a great day. It feels good to be fit.