7/16/19

AM Workout (0530) 

This morning was a solid workout, in and out of the gym within an hour. Not too much volume, but really enjoyed my time in the gym this morning. Got some solid intensity out of this.

A.

For time:

10 Dead-lifts (315/205#)

20 C2B Pull-ups

40 Wall-balls (20/14#)

8 Dead-lifts (315/205#)

16 C2B Pull-ups

32 Wall-balls 

6 Dead-lifts (315/205#)

12 C2B Pull-ups

24 Wall-balls
4 Dead-lifts (315/205#)
8 C2B Pull-ups
16 Wall-Balls

2 Dead-lifts (315/205#)

4 C2B Pull-ups

8 Wall-balls

(15:54 - from December 2012)

-12:34 ... unbroken DL and C2B ... improved my time by a bit over the last 6.5 years ... definitely didn't get the C2B unbroken back then. 

B.

3 Rounds:

Single Leg Cross Body KB DL x 20 reps (10 each leg) 

Rest as needed

:45 GHD Plank Hold 

Rest as needed

-Complete, 72# KB

C.
Every 2 for 6 (3 sets) of:
DB Hammer Curl x 20 reps

-Complete, 2 x 40# DB ... solid pump finisher

PM Workout (1730) 

3 Miles easy ... ran in 26:20 ... this was an easy refreshing run ... between this morning and this afternoon I feel fairly fit. Happy to be pain free and have the time to train twice in one day.