7/13/18

AM Workout (0530) 

Had a solid working this morning, really tough on the lower body... didn't feel particularly fit, but got through everything.

A.
Box Squat (to rogue bench)
3 Reps @ 82% (335#)
1 Rep @ 90% (365#)
3 Reps @ 82% (335#)
1 Rep @ 92% (365#)
3 Reps @ 82% (335#)
1 Rep @ 94% (365#)

-Complete off 405#

B.
For Time:
Buy-In: 40/30 Calorie Assault Bike
9 Squat Cleans (185/135)
7 Squat Cleans (225/155)
5 Squat Cleans (275/185)
3 Squat Cleans (315/205)

-15:20 ... finished 275# at 9:35, had 315# on bar by 10:00... last reps took a long time, but no misses which was good.

Rest 10:00 then...

C.
For Time:
Buy-In: 100m Overhead KB Hold (2 x 53/35#)

3 Rounds:
10 Deadlifts (345/240#)
20 Wallballs (30/20#)
50 Double Unders

Cash-out: 100m Overhead KB Hold (2 x 53/35#)

-This also took about 15:20 ... last overhead walk took me 2:30 ... had to break it up 4 times ... dead-lifts and wall-balls were solid though, but those are movements I typically excel at. Solid conditioning.

PM Workout (1730) 

A.
For time:
2000m Row
1600m Run
2000m Row

-24:50 ... rough ... gave this about 80% intensity... did zero warm-up for this and kind of just paced it out. Was nice aerobic movement, but was not my best effort... I was wrecked from this morning. Rowed the first 2k in a little over 8 minutes, second 2k was in about 8:30 ... mile was 8 minutes. Some of the slowest 2ks I've ever rowed.

B
3 Rounds, Not For Time:
15 Good Mornings (45/35#)
10 Hip Extensions
Rest as needed

-Complete