8/24/16

AM Workout (0530) 

Slept almost 12 hours last night, which was nice... finally feeling a little rested/recovered. Had some stuff planned out this morning, but wasn't able to get it all in... shitty little gym I train in was totally packed with people and there wasn't even a bumper plate to load on a barbell. So I had to head over to the body building gym and get it what I could ... ended up still getting in a good amount of work, body felt good at least, so rest was was worth it.

I miss training with other people and I miss having access to a full Crossfit gym... this shit I've been doing isn't really cutting it for me. Glad I only have a little over a month left here. I couldn't keep this up forever.

A.
Every 2 for 20 (10 sets):
Strict Press x 1 rep (power cleaned from floor)

-135#, 135#, 135#, 155#, 155#, 175#, 175#, 175#, 185#, 185# (fail) ... 9th rep felt solid, but missed the 10th one. 185# is only 10# off my all time PR and I haven't been strict pressing much at all, plus this was every 2 minutes and power cleaned from the floor. Given all that, I'll take 185# for a single as a solid day.

B.
10 RFT:
3 Bar Muscle-ups
6 BBJO (24/20")
30 Double-Unders

Rest exactly 10 minutes then...

4 RFT:
20 Calorie Row
15 Strict Press (95/65#)

-14:40 ... might have done an extra round... lost count and decided to do another instead of risking doing one less.
-10:50 ... the strict press here was brutal, only got the first set unbroken ... turned into a bit of a shit-show after that.

PM Workout (1630) 

Swung by the local gym for a quick class workout... looked like a fun one that complimented what I did in the morning. Glad I got this in, fun stuff.

A.
Every 2 for 20 (10 sets):
Power Clean and Split Jerk x 1 rep

-185#, 185#, 205#, 225#, 245#, 260#, 270#, 275#, 280#, 285# (failed jerk) ... 280# for the day is solid given the movements I hit this morning... I was surprised how good this felt given all the shoulder-to-overhead stuff in the morning.

B.
3 Sets, on a 3:00 clock (18:00 total work and rest)
1 Hang Power Clean + 1 Front Squat
2 Hang Power Clean + 2 Front Squat
3 Hang Power Clean + 3 Front Squat
4 Hang Power Clean + 4 Front Squat
5 Hang Power Clean + 5 Front Squat
AMRAP Calories Airdyne
3:00 Rest

-35, 32, 35 Calories ... got through the barbell stuff in about 45-48 seconds each interval... this really blew out my legs, solid effort.