2/19/19

AM Workout (0600)

This morning was overall a solid workout, happy to get some work in.

A.
3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean (Pause at Pockets)
1 Hang Power Clean (Pause 1 Inch Above the Knee)
1 Power Clean

-135#, 185#, 215#, 235#, 255# ... didn't push the loading much here, got through this quickly due to time constraints, felt very strong.

B.
For time:

21 - 15 - 9
Row Calories
Front Squats (95/65#)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65#)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65#)

-13:37 ... this was a bit of a cluster fuck as I was doing this in Open gym during a large class ... probably :30-:60 I could have made up doing this under better conditions, but overall got a solid workout out of this, it was a fun burner.

C.
AMRAP 4:
15 Kettlebell Swings (70/53#)
15 Push-ups

Rest 2 Minutes

AMRAP 4:
15 Kettlebell Swings (70/53#)
15 Push-ups

-Result =
3 Rounds + 12 KBS
3 Rounds + 5 KBS ... this was pretty tough, I haven't been doing many KBS this year and I can definitely feel it in my grip when doing these. I used to train this a lot with Invictus programming, but the training cycles I've done this year rarely included them, fun to get back to them and push myself.

PM Workout (1130)

Had a really great second workout, surprisingly felt better this afternoon than I did this morning. Overall enjoyed this session, short conditioning and a nice pump. Stoked to train tomorrow. 

A.
Every 2 for 10 (5 sets) of:
30 Double Unders
5 Power Cleans (175/115#)
7 Bar Facing Burpees

-:48, :48, :48, :46, :46 

B.

3 Super-Sets of:

GHD Sit-ups x 20

GHD Hip Extensions x 20

Bicep BB Curl (75#) x 10
Strict Pull-ups x 10
Rest 1-2 minutes

-Complete ... big pump, fun finisher