2/9/19

Today was a great workout. I was a bit nervous/tired coming from travel... worked during the day and then flew back from San Diego in the PM... got about 5 hours of sleep last night, which was not ideal. Pushed through it and felt solid once I got in the gym.

A.
13.5
AMRAP 4*:
3 Rounds:
15 Thrusters (100/65#)
15 C2B Pull-ups

*Continue into another AMRAP of 4 minutes if you finish 3 rounds

-4 Rounds + 52 Reps (1 round + 7 C2B) = 142 reps total ... probably some more reps here... in 2013 I could just not get out of the first AMRAP... I only got 80 reps (10 C2B short). I haven't done this workout since... today I finished the first AMRAP at 3:40 and cruised through the second half, not really pushing myself much. My C2B felt great today, went unbroken for 2 sets and the 10/5 ... got all the thrusters during the first part unbroken. Overall today was a huge victory as I was really happy to have just gotten out of the first round, despite the fact this was over 6 years ago, I vividly remember the pain, effort and frustration over this workout in 2013. Great way to start the day... had a serious 'fran cough' the rest of the session/day.

B.
Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

-Complete off of 255# ... light weights, felt fast.

C.
Pausing Overhead Squat
2 Reps x 30 Second Holds with 72% (185#) of 1 RM Snatch

-Complete

D.

On a running clock:

AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Rest 10 minutes until 30:00 and then...

For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

-Result =

-2 Rounds + 25 Box Jumps
-12:10 ... both of these workouts were tough for me today, I was pretty gassed out from part A... overall good training though. I was a bit bummed with how much my handstand walk went to shit during the last 3-4 sets. Had to break up those last sets of 20 feet... which was a bummer. I've come a long way on this, but I'm still not great.

E.
ROMWOD

-Complete