6/3/14

AM Workout (0500) 

I was really tired when I woke up this morning. I only got to sleep 6 1/2 hours last night, much less than I'm used to. It took me a bit to warm up today, but once I did I felt really good. Was some pressing in there today, just cut it out, was not feeling it after yesterday.

A. Warmup, for quality:
40 Hip Circle Lateral Steps
30 Push-ups
20 Strict Pull-ups
3 Strict L-sit Muscle-ups

B.
Power Snatch - 2x2 @ 80% (185#), 1x3 @ 87% (195#)

-Felt really solid in here, no back/hip problems at all.

C.
Three sets for max reps of:


30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Ring Dips

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Hand Release Push-Ups

30 seconds of Rest

-12/6/6

-11/8/8

-13/10/11 

-Felt good in here, fun workout. 

C. 

'Helen' 

3 RFT:

400m Run

21 KBS (53#) 

12 Pull-ups

-9:10. This isn't my best time, but I did 24 KBS on the first set on accident. Also I had big transitions / I didn't have a pull-up bar, so on the first set I had to wait for everyone to finish their pull-ups before I started mine. Then on the second and third sets I kind of just jumped in wherever a spot was open. Definitely not ideal for PRing a workout, still got a great effort out of it and had a lot of fun.

D.

5 Rounds:

:60 Plank Hold 

:30 Rest 

-Surprisingly brutal. 


PM Workout (1700) 

Had an awesome PM session. Great workout on the track. Shirts off hitting it 100% on every interval, great stuff. 

3 Sets:
400m 
Rest 3:00

straight into... 

3 Sets:
200m 
Rest 3:00 

-69,69,71 

-31,31,34 

-Felt surprisingly good. Really happy about my effort and looking forward to another track session next week.