This morning was a solid session, but I still didn't feel great... this sickness has really kicked my ass... parts A through C were extremely tough on the shoulders... the
A.
Close Grip Overhead Squat (clean and jerked from the ground)
Build to a Moderate set of 3
-Went 135#, 185#, 215#, 235# ... much more there, but was keeping with the 'moderate' prescription here.
B.
Pausing Close Grip Overhead Squat (clean and jerked from the ground)
2 Reps x 30 Second Holds
With 75% of Close Grip Overhead Squat Load = 175#
-Complete ... this was much harder than I expected, I didn't really know what to expect, but wow, this stability in the bottom of the squat completely fried my shoulders... made snatching in the next part horrible.
C.
Snatch
For Time:
50' Handstand Walk, 9 Squat Snatches (185/135)
50' Handstand Walk, 7 Squat Snatches (185/135)
50' Handstand Walk, 5 Squat Snatches (185/135)
-13:30 ... this was way more difficult than I thought it was going to be... typically a 185# snatch is very comfortable for me... but coupled with handstand walking was tough, further, my shoulders were fried from the overhead squatting prior. Overall disappointed with my time here, but got through it and finished.
D.
'Artie' (C2B)
AMRAP 20:
AMRAP 20:
5 C2B Pull-ups
10 Push-ups
15 Air Squats
5 C2B Pull-ups
10 Thrusters (96/65#)
-9 Rounds + 5 Push-ups ... a bit disappointed here was well, was shooting or about 11-12 rounds... but overall this was a tough workout... didn't feel great here either, just felt kind of sluggish. Everything unbroken aside from push-ups, went 5/5 on most sets here. Overall a fun workout, even if I didn't perform how I wanted to.
-9 Rounds + 5 Push-ups ... a bit disappointed here was well, was shooting or about 11-12 rounds... but overall this was a tough workout... didn't feel great here either, just felt kind of sluggish. Everything unbroken aside from push-ups, went 5/5 on most sets here. Overall a fun workout, even if I didn't perform how I wanted to.
E.
3 Super-Sets of:
10 Barbell Curls (75#)
15 'Rock and Roll' Skull Crushers (2 x 35# DB)
20 Hamm Curls (2 x 35# DB)
Rest 2-3 minutes
-Complete ... got a huge pump out of this, was a fun finisher.
PM Workout (1800)
A.
10 Barbell Curls (75#)
15 'Rock and Roll' Skull Crushers (2 x 35# DB)
20 Hamm Curls (2 x 35# DB)
Rest 2-3 minutes
-Complete ... got a huge pump out of this, was a fun finisher.
PM Workout (1800)
Rowing
6 Sets of:
500m Row
Rest 1:30
-Result =
-1:39.8
-1:38.6
-1:38.4
-1:39.0
-1:38.8
-1:39.3
-1:38.7 ... felt very consistent here, even with the short rest, was able to confidently maintain goal 2k pace of 1:39 throughout.
6 Sets of:
500m Row
Rest 1:30
-Result =
-1:39.8
-1:38.6
-1:38.4
-1:39.0
-1:38.8
-1:39.3
-1:38.7 ... felt very consistent here, even with the short rest, was able to confidently maintain goal 2k pace of 1:39 throughout.
B.
3 Sets of 'Durante Core'
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold
Rest :60
-Complete ... always a burner on the core
-Complete ... always a burner on the core
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