9/16/18

Today was a good workout... can't say I felt great... went to a wedding and had like 7 drinks and ate some weird shit. Overall it is good to let loose and relax once in a while, but it was a bit of a grind getting through today (especially the added conditioning - parts E and F). Looking forward to feeling a bit more 'normal' in the gym tomorrow. 

A.

Hang Power Snatch Over the Knee

2 sets x 3 reps @ 75% (187#)

75% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%. This will ensure you are warm enough for your working weight!

-Complete, felt easy. 

B.

Hang Pull Snatch Below the Knee

3 sets x 4 reps @ 100% (250#)

100% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x4@70%, 1x4@80%, 1x4@90%. This will ensure you are warm enough for your working weight!

-Complete... pulls at 100% are always a bitch. 

C.

Dumbbell Bicep Curl

3 sets x 10 reps

Try to add 2.5-5lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete with 50#s ... heaviest I've gone this cycle

D.

Strict Press

3 sets x 10 reps

Try to add 2.5-5lbs to whatever you did last time this exercise appeared in the program. If you're not feeling up to it, repeat the same weight as last time.

-Complete across at 130# ... the heaviest I've gone this cycle. 

E.
6 Sets:
3 Toes-to-Bar
3 C2B Pull-ups
2 Toes-to-Bar
2 C2B pull-ups
1 Toes-to-Bar
1 C2B Pull-up
Rest as needed 

-Complete, this was fun, no stress skill work. Rest was basically partner's set and time it took to chalk up. 

F.
3 RFT:
30/21 Calorie Bike
15 Box Jump Overs (24/20")
7 Burpee Bar Muscle-ups 

-13:08 ... have to admit this felt pretty awful... tried to maintain 65-70 RPM, was there the first two sets, then dropped down to 60-65 for the last set... this really gassed my legs, was surprised there. Happy to do this, but it was a bit of a shock to my legs. 

G.

Zercher Reverse Lunge (85#)

3 sets x 12 reps

Perform as circuit with Standing Windmill

Standing KB Windmill (24#) 

3 sets x 6 reps

Hold a KB in the overhead position of the arm opposite to the leg you're going to Look at the KB and lower your body towards one of your feet (if this is still unclear look for a youtube video)

Strict Pull Ups (unweighted)

3 sets x 10 reps

-Complete.... went very light on the lunges/windmills and didn't add weight to the pull-ups... didn't have much in me after part F. Overall good/different movement, even if I didn't push the loading.