6/5/17

AM Workout (0530) 

This morning was a super solid session. I felt great on everything... was really nice to rest and sleep this weekend ... took naps on both Saturday and Sunday and ate a lot. My body felt great this morning. Did the class workout and then added in some unilateral accessory stuff.

A.
On an 18:00 Clock:

10 Minutes to build up to 75-80% of your 5 RM back squat

then...

EMOM 8 Minutes:
3 Back Squats at 75-80% of your 5 RM back squat

-Went 290# for 4 sets, then 315# for 4 sets ... felt really solid on this, got all the reps easily. I hit 360# for a 5 RM last week... so 75-80% would be 270-280# ... went a little heavier, but 360# isn't a true 5 RM... overall I am very happy to feel so comfortable squatting again.

B.
AMRAP 14:
10 Front Squats (135/95#)
60 Double-Unders
20 Toes-to-Bar

-5 Rounds ... squats unbroken, double-unders were kind of a shit-show... missed quite a few ... toes-to-bar were 8/7/5 for all sets with little rest. Very simple, but very good workout.

C.
3 Sets:
20 Front Rack KB Step-ups (2 x 35# KB w/ 20" Box) - 10 each leg
Rest as needed
Hollow Hold w/ 15# Plate overhead x :30
Rest as needed

-Complete

D.
3 Sets:
20 Overhead Walking KB Lunges (1 x 35# KB) - 10 each arm
Rest as needed
GHD Plank Hold x :40
Rest as needed

-Complete

E.
10 Minute Romwod

-Complete

PM Workout (1530) 

A.
5 rounds, for max reps (20 minute clock):
1:00 Row (meters)
1:00 Wall-Balls
1:00 Burpees
1:00 Rest

-Don't remember the exact reps ... was getting about 300m on the rower, 25-27 wall-balls, 15-20 burepes each interval. Was some good cardio, nothing too crazy ... wall-balls felt very solid.