1/12/19

This morning was a great workout... tons of conditioning... left me pretty wrecked. Overall really fun time with good people, lots of gymnastics and cardio... the heavier sets of clean and jerks were fun, but didn't feel too great, felt very fit everywhere else though.

A.

For time:

50 Yard Handstand Walk 

into... 

3 rounds of: 

16 Pistols (alternating) 

5 Power Cleans (255#) (80% of 1 RM)

into... 

50 Yard Handstand Walk

-17:01 ... this was a very different workout than what I am used to. Good skill work, HSW was the limiting factor here, tried to get 30 feet every minute on the minute, but deviated a bit from that. Got 30 feet unbroken for 8 of the 10 sets, which was good. HSW is better than its ever been.

B.
Clean and Jerk
For Time:
10 Bar Muscle-ups + 5 Squat Clean and Jerks (70% = 220#)
8 Bar Muscle-ups + 4 Squat Clean and Jerks (75% = 235#)
6 Bar Muscle-ups + 3 Squat Clean and Jerks (80% = 255#)
4 Bar Muscle-ups + 2 Squat Clean and Jerks (85% = 270#)
2 Bar Muscle-ups + 1 Squat Clean and Jerks (90% = 285#)

-16:04 ... rough... rested two minutes prior to completing the last clean and jerk. MU easily unbroken, the CJ was tough after part A... shoulders were feeling the 100 yard HSW.

C.
For Time, with a partner:

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans (95/65)
20 Toes to Bar
20 Thrusters (95/65)

20 HSPU

100 Calorie Assault Bike

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans (115/80)
20 Toes to Bar
20 Thrusters (115/80)

20 HSPU

100 Calorie Assault Bike

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans (135/95)
20 Toes to Bar
20 Thrusters (135/95)

20 HSPU

-41:43 ... this was a bitch and a half, but overall I felt very aerobically fit and got everything unbroken in sets of 10, except the final sets of thrusters which we broke up in 4 sets of 5. HSPU for sets of 10 were solid, really happy about that. Great stuff, really fun partner workout, was basically 1:1 rest at a high intensity for 40 minutes. Felt fit.

D.
ROMWOD

-Complete