1/23/19

Today was a pretty shitty workout... overall really fun movements and workouts, but I was doing this in a shitty bodybuilding gym on a Marine Corps base... far from ideal conditions. Got in what I could, but had to modify a few parts of the workout. Overall got a lot out of this, but man, wish I could have done this back home in a real gym with the proper equipment/space... made the best of an adverse situation... tomorrow is another day. 

A.
Squats
Every 2 for 10 (5 sets) of:
3 Front Squats + 6 Back Squats

Round 1: 55% (225#)
Round 2: 60% (245#)
Rounds 3-5: 65% (265#)

-Complete... off of 1 RM front Squat... this was tough... didn't feel strong at all... didn't have my lifters and was wearing metcons... but got through this, was a tough interval.

B.
"Girl Power"
3 Rounds:
21/15 Calorie 'Rogue Echo' Bike
3 Rounds of "Gymnastic Complex"
5 Squat Cleans (245/165#)

1 Round of "Gymnastic Complex":
4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols

-28:59 ... this was horrible. I legitimately wanted to quit after one round of this. Doing this in a bodybuilding gym with no music and a shitty old Rogue Echo Bike was horrible... felt like I was moving deathly slow through everything. Got everything unbroken, but just didn't ratchet up the intensity like I normally would in a CF gym. 

Rest about 10 minutes then... 

C.
For time:
75 Thrusters (75/55#)

-4:39 ... went 20/15/15/10/15, each set on the minute ... rough.

D.
Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53's/35's)
10 Kettlebell Bent Over Rows (Each Side - 72#)
10 Supinated Standing T's with 2 x 5# DB 

-Complete