1/19/19

This morning was a great workout. I had to combine yesterday and today's comptrain stuff, it was a lot of volume, but it ended up flowing together very well and being an awesome workout. I felt fit throughout this, despite still being very sore in my legs, great training session.

A.
On a running clock:

In a 15 Minute Window:
2 Rounds:
30/21 Cal Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Rest 5:00 until 20:00 and then...

Ascending Ladder for 5 Minutes:
1 Devils Press (50's/35's), 1 Bar Muscle-Up
2 Devils Press (50's/35's), 2 Bar Muscle-Up
3 Devils Press (50's/35's), 3 Bar Muscle-Up

Rest 10:00 until 35:00 and then...

5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike

Rest 10:00 until 70:00 and then...

For Time, with a partner:
200 Double Unders
100ft HSW
15 Rope Climbs
100ft HSW
200 Double Unders

straight into...

5 Rds, with a partner:
50 Double Unders
15 SHSPU

-Result =

~6:50 on the first conditioning piece, unbroken front squats
-Lifts = 185#, 235#, 265#, 285# ... no misses, this was fun, felt strong.
-AMRAP = 6 Rounds + 3 Devil Press ... never done these before, nice variance
-Intervals = 1:46 ... 1:53 ... 1:53 ... 2:03 ... 2:03 ... gassed out on the last two bike intervals, really fun sprints each time
-~17:00 for this partner workout, split the reps up as equally as possible, good training for handstand stuff while under fatigue, great finisher.

B.
ROMWOD

-Complete