AM Workout (0530)
Back to programming for myself and to training alone ... working out alone kind of blows, but got the work in today.
Back to programming for myself and to training alone ... working out alone kind of blows, but got the work in today.
A.
Every 3 for 18 (6 sets):
Power Clean and Split-Jerk x 1 rep
Followed by…
1 set:
Strict Press x Max Reps @ 75% (135#)
-Clean and Jerk = 225#, 245#, 265#, 275#, 285# (failed jerk), 285# ... felt pretty good today. I was lifting in front of a mirror, it kind of threw me off, especially on my jerks. I should have easily had the 5th jerk, but just kind of fucked it up because I was watching myself in the mirror.
-Strict Press = 9 reps at 135# ... pretty big effort, felt tough.
-Clean and Jerk = 225#, 245#, 265#, 275#, 285# (failed jerk), 285# ... felt pretty good today. I was lifting in front of a mirror, it kind of threw me off, especially on my jerks. I should have easily had the 5th jerk, but just kind of fucked it up because I was watching myself in the mirror.
-Strict Press = 9 reps at 135# ... pretty big effort, felt tough.
B.
AMRAP 12:
25 Calorie Row
16 Burpee Box Jump Overs (24/20”)
6 Strict HSPU (4/2” deficit)
-3 Rounds ... used 2 x 35# bumper plates for the HSPU. I don't think I've ever actually done strict deficit HSPU in a workout before. Tough challenge for me, not too taxing metabolically though.
-3 Rounds ... used 2 x 35# bumper plates for the HSPU. I don't think I've ever actually done strict deficit HSPU in a workout before. Tough challenge for me, not too taxing metabolically though.
C.
3 Sets:
Plank x :60
Rest 2:00
-Complete
-Complete
D.
3 Giant Sets:
4 x Strict Supinated Pull-ups (8 second descent)
10 x Standing KB Curls (2 x 35# for two sets, dropped to 24# for last set)
6 x Strict Tempo Dips (3 seconds down, 2 seconds up)
20 x Overhead Cable Tricep Extensions (12.5# for two sets, 17.5# for last set)
Rest as needed
-Complete ... really solid pump.
E.
15 Minute ROMWOD
-Complete
-Complete ... really solid pump.
E.
15 Minute ROMWOD
-Complete
PM Workout (1200)
A.
5 x 400m
:60 Rest
-78,78,77, 82, 78 ... really hot at Camp Pendleton... legs still store from all the wall-balls on Friday. Overall kind of a rough session... didn't feel particularly great.
B.
10 Minute Handstand Walk Practice
-Was consistently getting about 10 yards each attempt. Was doing this on a turf field on a very hot day, was tough on my hands with the heat.
-78,78,77, 82, 78 ... really hot at Camp Pendleton... legs still store from all the wall-balls on Friday. Overall kind of a rough session... didn't feel particularly great.
B.
10 Minute Handstand Walk Practice
-Was consistently getting about 10 yards each attempt. Was doing this on a turf field on a very hot day, was tough on my hands with the heat.
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