1/2/14

AM Workout (0700) 

Today was a solid day of training. Metcon felt tough, but good. Lungs are already feeling better. I altered the first workout because it is completely icy and snowy out, no running. Also added in some wall-ball reps because I was working with a 20# ball and not the rxed 30#.

A.
For time:
30 Wall Ball Shots
Row 500m
25 Wall Ball Shots
Row 500m
20 Wall Ball Shots

6:43. Unbroken.

B.
Rest exactly 4 minutes after A, and then…

Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)

6:45. Had to break up some up the sets after round 3. Forearms blew up hard, great grip training. Butterfly pull-ups feel great though.

C.
Deadlift (1 RM = 470#)
*Set 1 – 10 reps @ 50% (235#) of 1-RM
*Set 2 – 10 reps @ 60% (285#)
*Set 3 – 10 reps @ 65% (315#)
*Set 4 – 8 reps @ 70% (315#)
*Set 5 – 6 reps @ 80% (375#)
Rest 2-3 minutes between sets.
-Was a little taxing doing this right after A and B, but overall felt light and easy in comparison to the dead-lifting I've been throwing in every so often over the last few months.

D.
Three sets, not for time, of:
Good Mornings (135#) x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions (45#) x 8 reps @ 2012
Rest 45 seconds
-Complete

PM Workout (1600)

5 Sets:

1 Minute: Max Sit-ups (2 Thruster (95#) buy-in at start of minute)
1 Minute: Max Burpees (4 Thruster (95#) buy-in at start of minute)
1 Minute: Max Box Jumps (8 Thruster (95#) buy-in at start of minute)
Rest 3 minutes


33,17,17
30, 15,15
33, 14, 15
30, 11, 8
29, 10, 14

-A little different than the usual stuff I've been doing. Really great conditioning / pain threshold training.   Pumped to train tomorrow!