1/28/14

AM Workout (0530) 

Today was a pretty solid training session, didn't really feel great, but got the work in. Yesterday was pretty taxing, I was feeling it today.

A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 6 reps
-Complete

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
(155#, 155#, 165#, 175#, 185#, 195#, 205#, 210#, 215# (fail), 215# (fail)
-Shoulders were totally smoked from yesterday, didn't feel strong under the bar.

C.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-Ups x Max Reps

-Rowed: 3:30, 3:32, 3:36
-Reps: 13 Snatch, 29 T2B, 11 HSPU

PM Workout (1800) 

My class was canceled this evening due to severe weather. I felt good, so decided to throw in some volume at home. It wasn't too taxing. I wanted to give my new 2 pood KB a try. I will try this workout again soon with some more reps on each minute.

EMOM 20:
-Odd: 10 burpees
-Even: 10 KB Swings (2 pood)

Rest 1 minute...

For time:
100 Ab-mat sit-ups (competition standard for this local comp I'm doing in a few weeks).
-3:57. Kept a steady pace from start to finish.


Pumped to train tomorrow!