11/16/13

Today was an awesome workout. The conditioning session and lifting afterward both went really well. I added in a bunch of bench and accessory stuff today. I felt great on everything. I had to sub rowing for the running today. I still love running, but I had an ingrown toe-nail removed yesterday. 3 x 1600m runs were not happening. I got a great workout of the rowing though. PR 2k Row! My legs are still feeling that front squat workout, I'd be interested to see what I could row 100% fresh.

A.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)

B.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Double-Unders
(if you trip the rope in the first 20 DUs, you may perform one more attempt)

C.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings

6:55 + 30
7:24 + 94
7:21 + 27

Rest 10 minutes then...

Bench Press - 8,8,8,8,8 - 135#, 135#, 165#, 175#, 185#
Close Grip Bench Press (3 second pause at bottom) - 5,5 - 155#, 155#
Incline Bench Press - 8,8,5 - 135#, 135#, 155#
Floor Press - Max Reps at 135#, straight into Max Reps at 95# - 17 + 9

Skull Crusher superset with Barbell Curl - 10,9,8...1 (85#) - rest as needed between sets. Got a huge pump from this!

I'm excited to rest tomorrow and hit it hard come Monday.