Today was an extremely solid workout. I programmed the session for myself and worked out alone. It was tough to really push myself at the beginning, but once I got going I got in the zone. Really intense work today, was totally smashed afterward.
A.
Every minute on the minute for 10 minutes:
Split Jerk x 2 reps
*2 Second Pause in the Dip + 2 Second Pause in the Receiving Position
-185# x 3 sets, 205# x 3 sets, 225# x 3 sets, 245# x 1 set ... didn't really push the loading, but the pausing was a good change.
B.
For Time:
21-15-9
Muscle-ups
Clean and Jerks (165#)
-17:34 ... this was pretty brutal. MU were 10/5/3/3 ... 5/4/3/3 ... 5/4 ... CJ all singles, those clean and jerks were terribly painful. Made this workout up myself, I haven't programmed for myself much in a while, this was a really nice change and mental challenge. Great workout.
Rest exactly 10 minutes then...
C.
"6-5-4-3-2-1 Test"
(AMRAP 21 Minutes):
6 Minutes Row for Calories
5 Minutes Burpee Box Jump Overs (24")
4 Minutes Airdyne for Calories
3 Minutes Kipping HSPU
2 Minutes Double-unders
1 Minute Kipping HSPU
-Row = 104 cal
-BBJO = 40 reps
-Airdyne = 59 Cal
-HSPU = 18
-DU = 135
-HSPU = 6
-HSPU were terrible ... nothing left in the shoulders after part B. I really pushed everything else quite a bit though. Really good aerobic conditioning. Great training session.
Meals for the Day:
0800 - 2 Eggs, 4 Slices Ham, 1 Banana, Almond Butter, 16 oz Black Coffee
1200 - Steak, Mushrooms, Brocoli, 1 Greek Yogurt, Almond Butter
1400 - 2 Scoops Pre-workout
1600 (post-workout) - Whey Protein
1700 - 1 Burger (no bun), 1 Egg, small amount of Cheese, Sweet Potato Fries
1900 - Fruit Smoothie (banana, strawberries), 3 oz Chicken
2100 - Soup (steak, mixed vegetables), a few bites of Halotop Ice Cream
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