6/25/17

Had a really solid workout today... it left me totally sauced... haven't felt this taxed from a workout in  a while, it was great. With all the traveling/weird food/alcohol this week, I was a little 'off' getting into the gym, but once I got warmed up and moving I felt really good.

A.

Every 2 minutes, for 12 minutes (6 sets):
2-Position Clean + Jerk
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Build over the course of the 6 sets to today’s heavy-ish.

-135#, 135#, 185#, 205#, 225#, 245# ... didn't really push the loading on these, felt really strong on all the positions, used this as more of a warm-up.

B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70% (205-225#)
*Sets 3-4 = 2 reps @ 75-80% (235-255#)
*Sets 5-6 = 1 rep @ 85-90% (265-285#)

-Triples = 225#
-Doubles = 245#, 255#
-Singles = 265#, 275# ... felt very strong on all of these, looking forward to hitting some heavier clean and jerks soon. 

C.
For time:

Run 1600m 

30 C2B Pull-ups

15 Dead-lifts (315/205#)

15 Strict HSPU 

Run 1200m 

20 C2B Pull-ups

10 Dead-lifts (315/205#)

12 Strict HSPU

Run 800m 

10 C2B pull-ups

5 Dead-lifts (315/205#)

9 Strict HSPU

-33:48 ... this was rough, a lot worse than I thought it would be ... first run was in 6:40 ... C2B were 20/10 ... and then unbroken sets ... dead-lifts were all broken into sets of 5 ... HSPU were a shit-show... just got through them as best I could ... the 1200 and 800 were horrible... ran them very slowly. Overall a very solid grinder, fun way to get back in the gym after the vacation.

D.

Three sets of:
Side Lateral Raises x 10 reps (2 x 15# DB)
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete

E.
ROMWOD

-Complete