This morning was a pretty solid workout. Still down in NOLA, hit a class workout at 5:30 am (parts A-B) and then got in all my lifts in the following hour. Overall had a great time, I was sweating balls after the WOD / during my lifts... NOLA is intense with the humidity. Other than the need to constantly wipe sweat off me and use a ton of chalk, everything felt great.
A.
3 Super-Sets:
Filly Press x 8 Reps (each arm w/ 72# KB in rack position, 40# DB for presses)
Filly Press x 8 Reps (each arm w/ 72# KB in rack position, 40# DB for presses)
:30 Hang above Pull-ups Bar (first set pronated, second supinated, third on rings)
Rest as needed
B.
AMRAP 11*:
5 KBS (53/35#)
5 Burpees
20 Heavy Rope Double-Unders
*Increase reps of KBS/Burpees by 5 reps each round (i.e. 5/5, 10/10, 15/15 etc.)
-Round of 25 + 13 KBS ... didn't push the pace here at all, just kept this at a moderate 80% aerobic pace. Haven't been doing much conditioning like this, was a good sweat, but nothing crazy.
C.
Power Snatch
2 sets x 3 reps @ 85% (205#)
85% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x3@30%(75#), 1x3@40%(95#), 1x3@50%(120#), 1x3@60%(145#), 1x3@70%(165#), 2x3@80%(195#) . This will ensure you are warm enough for your working weight!
2 sets x 3 reps @ 85% (205#)
85% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x3@30%(75#), 1x3@40%(95#), 1x3@50%(120#), 1x3@60%(145#), 1x3@70%(165#), 2x3@80%(195#) . This will ensure you are warm enough for your working weight!
-Complete ... all sets went up very easily.
D.
Power Clean
2 sets x 3 reps @ 85% (255#)
85% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30% (100#), 1x3@40% (125#), 1x3@50% (150#), 1x3@60% (185#), 1x3@70% (210#), 2x3@80% (240#). This will ensure you are warm enough for your working weight!
D.
Power Clean
2 sets x 3 reps @ 85% (255#)
85% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30% (100#), 1x3@40% (125#), 1x3@50% (150#), 1x3@60% (185#), 1x3@70% (210#), 2x3@80% (240#). This will ensure you are warm enough for your working weight!
-Complete ... all sets went up very easily, was barely taking any rest between all of these sets.
E.
DB Bench Press - Feet Elevated (2 x 65# DB)
3 sets x 10 reps
Go heavy! Be safe. Perform as circuit with Hammer Curls and Suitcase Carries
Dumbbell Hammer Curls (2 x 55#)
3 sets x 10 reps
Suitcase KB Carry (88#)
3 sets x 30 seconds (each side)
E.
DB Bench Press - Feet Elevated (2 x 65# DB)
3 sets x 10 reps
Go heavy! Be safe. Perform as circuit with Hammer Curls and Suitcase Carries
Dumbbell Hammer Curls (2 x 55#)
3 sets x 10 reps
Suitcase KB Carry (88#)
3 sets x 30 seconds (each side)
-Complete ... nice pump finisher, didn't push the loading too much on the DB bench ... had to get through this quickly and get out the gym. Still great accessory work though.
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