AM Workout (0600)
Today was a really solid training session... squatted and deadlifted in the same workout, feeling out my back on things. It felt fine and I went hard on everything, hopefully can start incorporating some more of this into my workouts. Super solid session... the conditioning was some of the hardest I've done in a while.
A.
Today was a really solid training session... squatted and deadlifted in the same workout, feeling out my back on things. It felt fine and I went hard on everything, hopefully can start incorporating some more of this into my workouts. Super solid session... the conditioning was some of the hardest I've done in a while.
A.
Overhead Squat – Take 15 minutes to build up to a tough
triple
(Treat as more of a warm-up, not as a 3 RM)
-135#, 185#, 205#, 225# ... didn't push the loading here, just felt things out. This was a little tough on my shoulders, haven't done an OHS in a very long time, but overall felt good.
-135#, 185#, 205#, 225# ... didn't push the loading here, just felt things out. This was a little tough on my shoulders, haven't done an OHS in a very long time, but overall felt good.
B.
30 Minutes of Glute Activation / Stretching
-Complete
-Complete
C.
Every 2 minutes for 16 minutes (8 sets):
High Hang Power Clean + Hang Power Clean + Power Clean + Push-Jerk
-185# x 2
-205# x 2
-225# x 2
-235# x 1
-245# x 1
-185# x 2
-205# x 2
-225# x 2
-235# x 1
-245# x 1
D.
On a Running Clock:
‘DT’
5 RFT:
12 Dead-lifts (155/105#)
9 Hang Power Clean (155/105#)
6 Shoulder-to-Overhead (155/105#)
Then when the clock reaches 15:00…
For time:
30 Thrusters (135/95#)
30 HSPU
30 Wall-Balls (30/20#)
-6:34 ... haven't done this workout in 4 years, PRed by about 4 minutes... felt much easier than I remember this workout being. I also haven't been deadlifting at all... so these were tough for me today, really slowed down on them and broke them up a lot more than I would without injury. Overall happy here though, mostly with my effort, really pushed it.
-9:15 ... this was absolutely horrible... those 30# wall-balls at the end were done as 6 sets of 5 reps ... I was totally fried on this, really solid training.
E.
15 Minute ROMWOD
-Complete
-6:34 ... haven't done this workout in 4 years, PRed by about 4 minutes... felt much easier than I remember this workout being. I also haven't been deadlifting at all... so these were tough for me today, really slowed down on them and broke them up a lot more than I would without injury. Overall happy here though, mostly with my effort, really pushed it.
-9:15 ... this was absolutely horrible... those 30# wall-balls at the end were done as 6 sets of 5 reps ... I was totally fried on this, really solid training.
E.
15 Minute ROMWOD
-Complete
PM (1345)
4 x 1000m
Rest 2 minutes-3:44
-3:56
-4:08
-4:11 ... It was really hot out today ... 90 degrees when we kicked these off this afternoon. I felt pretty beat up from this morning ... the heat / morning workout really caught up with me and I was dragging ass through this workout. Glad I got them in though... two minutes of rest was so little, I could really feel the lack of rest. Rough track session.
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