2/14/18

Shit day in the gym, got in what I could, traveling to New Orleans later today.

A.

Ring Muscle-ups
4 sets of 50% of max reps = 9 reps

-4 sets of 9 across felt good, rested about 1-3 minutes between each set, didn't time the rest, just used this as a warm-up

B.

Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70% (180#)
Minute 2 – 2 Repetitions @ 75% (190#)
Minute 3 – 1 Repetition @ 80% (200#)

-Complete ... got the triples and doubles TnG, singles at 80% felt very easy.

C.

On a 21:00 Clock:

AMRAP 3:
21/15 Calorie Row
21 Burpee Box Jump Overs (24/20)
Max Overhead Squats (95/65#)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Burpee Box Jump Overs (24/20)
Max Overhead Squats (135/95#)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Burpee Box Jump Overs (24/20)
Max Overhead Squats (155/105#)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Burpee Box Jump Overs (24/20)
Max Overhead Squats (185/125#)

-Complete, scores were = 1 rep, 10 reps, 15 reps, 10 reps ... did this in a very packed gym where the class was doing some long chipper workout with gear everywhere ... logistically it was a terrible situation. Had huge transitions and it was a bit of a cluster fuck. Could have definitely got more reps under better circumstances, but tried to get as much intensity out of this as I could.