1/31/19

Due to illness this week has turned into an impromptu de-load... probably necessary as I have been really pushing myself and traveling/working stress is catching up to me... but anyway, had a lower volume / intensity session today... I felt a bit 'off' going into this session... still don't feel completely 100% yet... kept the weights light and didn't do anything super-high intensity, once I started moving through this it was good to just move and sweat a bit. Looking forward to getting completely over this illness and back to some tougher workouts.

A.
Tempo Back Squat
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom

-225#, 225#, 245#, 245#, 265# ... kept this very light, the 7 second descent was ridiculous, but overall I felt very strong on this, much more there, but played it conservatively and just moved.

B.

Thruster
On the Minute x 10:
20 Double-Unders
1 Thruster (from rack)

Start at 65% (205#) of 1RM Clean and Jerk, Building From There.

-205#, 205#, 225#, 225#, 245# x 4 sets, 255# ... this was a bit tough... 225# felt very easy, 245# was an aggressive jump. Aerobically I didn't feel a thing, which was nice... but the thruster lockout was tough, made sure not to push-jerk these at all... fun training. 

C.
2 Rounds, not for time:
10 Strict Pull-ups
30 Seconds Single Arm Kettlebell Overhead Hold w/ 53# (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold w/ 53# (Right) + 15 GHD Sit-Ups
10 Strict Pull-ups
30 Seconds Double Kettlebell Front Rack Hold (2 x 53#) + 15 GHD Sit-Ups

-Complete, moved through this at a consistent pace without any rest, was enjoyable to move and feel good. Didn't worry about intensity or transitions or anything like that