Despite working out alone, I had a solid session this morning. Back home at my old gym, body is feeling pretty good after the lower volume week last week. Traveling/vacation/drinking/not sleeping really kicked my ass last weekend and I'm finally feeling 'normal' again. The metcon today was absolutely brutal, one of the toughest workouts, physically and mentally, I've done in a while. It was a 25:00 minute workout that left me with a 'Fran' cough for a bit. Great stuff, great day in the gym.
A.
Take 15 minutes to build to a 1 RM Push-Jerk
-185# x 3, 215# x 2, 235# x 1, 255# x 1, 265# x 1, 275# x 1 ... just looked this up, apparently 275# is a 5# push-jerk PR. I got this fairly easily, probably more there for next time. Great stuff.
-185# x 3, 215# x 2, 235# x 1, 255# x 1, 265# x 1, 275# x 1 ... just looked this up, apparently 275# is a 5# push-jerk PR. I got this fairly easily, probably more there for next time. Great stuff.
B.
Every 2 for 16 minutes (8 sets):
Split Jerk x 3 reps @ 75-78% (235-245#)
(If you got all the reps last week at 75%, start at 78%, if
not, try to get 75% across all the reps this week)
-Complete at 245# (78%) ... got all reps much easier than last week because I dropped the bar between reps instead of touch-and-go jerks. Felt solid all around, fun training.
-Complete at 245# (78%) ... got all reps much easier than last week because I dropped the bar between reps instead of touch-and-go jerks. Felt solid all around, fun training.
C.
For time:
4 Rounds:
10 Clean and Jerk (135/95#)
10 CTB Pull-ups
Straight into…
3 Rounds:
10 Snatch (135/95#)
10 Bar Muscle-ups
Straight into…
2 Rounds:
10 Thrusters (135/95#)
10 Ring Muscle-ups
-25:04 ... this was brutal ... splits for each part were: 6:58, 17:40 and 25:04. ROUGH. For the first part did all singles CJ and then unbroken C2B pull-ups. Singles on snatch and 5/3/2 Bar MU every set. Thrusters were both 6/4 and Ring MU were 6/4 and 5/3/2 ... absolutely killer workout. I was legit nervous to get this thing kicked off, I knew had much it was going to suck. Glad I gave this a go, especially while alone, really good mental training. Left me coughing for a while.
-25:04 ... this was brutal ... splits for each part were: 6:58, 17:40 and 25:04. ROUGH. For the first part did all singles CJ and then unbroken C2B pull-ups. Singles on snatch and 5/3/2 Bar MU every set. Thrusters were both 6/4 and Ring MU were 6/4 and 5/3/2 ... absolutely killer workout. I was legit nervous to get this thing kicked off, I knew had much it was going to suck. Glad I gave this a go, especially while alone, really good mental training. Left me coughing for a while.
D.
3 Sets:
Side Lateral Raise (2 x 10# small plate) x 10 reps
Rest as needed
DB Rows (70# DB) x 10 reps
Rest as needed
Plank x 1:00
Rest as needed
-Complete ... went lighter on this stuff because I was so trashed from the conditioning.
-Complete ... went lighter on this stuff because I was so trashed from the conditioning.
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