1/18/20

Had a solid workout today... part D was yesterday's conditioning, but got it in without issue. Overall enjoyed this session, got a solid pump and some good conditioning. 

Warmup: 
3 Sets @ 85% Effort
AB 18/15 cals
6 Burpee Box Jump Overs 24/20"
20sec Ring Dip Suport
rest 90sec

-Complete

A) Clean Complex

1 Segment Power Clean
1 Power Clean
1 Hang Power Clean
rest 2-3mins between complexes x 5 sets

-215#, 235#, 245#, 255#, 265# (fail - didn't attempt hang clean after losing my hook grip on the power clean) ... up to 255# for this complex is 'good' for me right now... getting back into cleaning after injury/marathon training has been fun... looking to get back to heavier weights in the coming months 

B1) Axel Bar Overhand Deadlift

2020 x 4-6reps; rest 30sec x 3

B2) Dumbbell Power Clean

10-12reps; Touch and Go Style; rest 2mins x 3

-235# across for the dead, 3 x 10 reps with 2 x 70# DB for the cleans... DB power cleans gave me a massive pump 

C) 3 Sets NFT

30sec DB Star Plank/side
rest 30sec
1 HEAVY Turkish Get Up R
1 HEAVY Turkish Get Up L
30m Dual KB Rack Carry
rest 30sec
6-8/arm Single Arm Dumbbell Preacher Curl @ 3030
rest 90sec

-Complete, went 40# DB for the planks and curls, 72# for the get-ups and 2 x 72# for the rack carries ... great accessory work 

D) 3 Sets @ Tough Effort

Ski 18/14 Cals
8 C2B Pull Ups
6 Man Makers 50/35lbs
8 C2B Pull Ups
Ski 18/14 Cals
rest walk 3mins between sets

-Complete ... didn't time the intervals, but all sets unbroken, got some solid intensity out of this 

E) Row

40sec @ 95%
rest walk 4:00 x 2

-Complete, 25 cals on the first interval, 24 on the second

F) ROMWOD

-Complete