5/6/15

Shoulders were a little beat up from the HSPU yesterday, but overall had a solid training session today. I really enjoyed the metcon with all the running, that was the hardest I've ran in a very long time. Great stuff.

A.
3 Waves, every 2 minutes for 18 minutes (9 sets total) of:
Split Jerk
3 x 60% (185#)
2 x 70% (215#)
2 x 80% (245#)

-Complete, got all the reps easily, was really attempting to focus on speed / positioning. I was a little slow to warm-up / loosen up, but the ~50 strict HSPU yesterday left me a little tight.

B.
Five Sets of:
Push-Press x 2 -3 reps
Rest as needed between sets

-185# x3
-215# x 3
-215# x 3
-225# x 2
-225# x 2
-The last two sets of 225# were pathetic... I was really surprised I failed the last rep on both of those sets, but my shoulders/triceps were just done at this point.

C.
For time:
50 Toes-to-bar
990m Run
40 KBS (70#)
660m Run
50 Stationary Overhead Lunges (45# plate)
330m Run

-14:35 ... this was a class workout, something I rarely do, but all the movements were things that don't aggravate my back, so I figured I'd do it. There were some people in the group that could run fast, which was fun to do. One little guy beat me by 7 seconds, he could run well. Was fun to switch it up and do a fast / light workout like this. TTB were 25/10/5/5/5 ... KBS 40/10 ... Lunges 10/10/7/8/15 ... lunges were surprisingly tough, but I was really pushing the 660m run. Big effort, fun workout. I still love to run.

D.
Every 2 minutes for 8 minutes (4 sets) of:
12 Unbroken Butterfly C2B Pull-ups

-Complete, just wanted to get some reps in on this movement. Felt good.