5/4/19

Today was a really fun workout... tons of conditioning volume, but felt surprisingly good throughout. No back pain whatsoever. The only thing I need to really feel out at this point is a squat clean... everything else I have come back to has been doable. Anyway, great workout, took a nap afterward, looking forward to training tomorrow. 

A.
Every 2 for 16 (8 sets) of: 

Hang Snatch + Snatch 

Build over the course of 8 sets 

-Complete, went 135#, 135#, 165#, 185#, 195#, 205#, 205#, 205# 

B.

Back Squat

Three waves of: 

5/3/1

Build over the course of 9 sets to a heavy single 

-Complete, went 
225# / 275# / 325#
275# / 325# / 345#
295# / 335#/ 365# ... didn't push the loading much here, but got through everything 

C.

On a running clock: 

For time:
500m Ski
15 Burpees (lateral, over bar) 
30 Thrusters (95/65#)
15 Burpees (lateral, over bar) 
500m Ski

at the 20:00 begin... 

4 RFT:
21 Wall-Balls (20/14#) 
15 Toes-to-Bar 
9 HSPU 

at the 40:00 begin... 

6 RFT:
2 Rope Climbs
100m Run
10 DB Snatch (alternating with 70/50#)
100m Run

at the 60:00 begin...

21-18-15-12-9
Bike Cals
Row Cals

straight into...

400m Farmer's Carry (2 x 72/53# KB)

-Result =
8:51
9:20
16:09
? (started the farmer's carry at ~11:30, but didn't catch my final time, was probably about 15 minutes)

D.
ROMWOD

-Complete