7/12/18

AM Workout (0700) 

A.
7 Rounds For Time:
12/9 Calorie Assault Bike
3 D-Ball Cleans (100#)
Rest :30 Seconds

-10:28 ... this was a fun way to start the day... I was trying to keep over 100 RPM on the bike, deviated on a couple sets, but was able to do this for most of them.

B.
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch

-95#, 95#, 115#, 115#, 135# ... really enjoyed this, great technical work.

C.
On the 1:30 x 5:
Hang Power Snatch + Low Hang Power Snatch + Power Snatch

Directly into…

On the 1:30 x 4:
2 Power Snatches

Directly into…

On the 1:30 x 3:
1 Power Snatch

-5 sets = 135#, 155#, 175#, 185#, 195#
-4 sets = 205#, 215#, 220#, 225# (failed second rep at 225#)
-3 sets = 230# across

-Overall felt really strong here, bummed about the miss at 225#, but overall hitting these numbers on the :90 is something I am happy with. Especially the singles at 230#

D.

5 Rounds For Time:
9 Strict Handstand Push-ups
15 Chest to Bar Pull-Ups
21 Calorie Row
20 Kettlebell Weighted Walking Lunge (farmers carry) (2 x 72/53#)

-25:50 ... HSPU unbroken, had to break up 3 of the sets of C2B... felt very heavy and slow on those ... row was consistently slow and all the lunges went 10/10. I thought this was going to be closer to a 30:00+ workout, so overall I was happy with this time. 

PM Workout (1830) 

A.
On a continuous 36:00 clock:

10 Minute Easy Warm-up jog

Every 2 for 16 (8 sets) of:
Surge x :40

10 Minute Easy Cool-Down Jog

-Complete ... this was an easier track session; was getting about 200m each :40 'surge' ... wasn't going all out here, but got some good movement out of this. Didn't feel particularly great, but got through it.