8/11/201

AM Workout

I felt pretty good today. My legs were a little tight and my shoulders were more than a little sore, but after my warm-up I felt awesome.

Front Squats - 5-5-5-5-5-5 (185, 205, 215, 225, 235, 255) - the last two sets were challenging, I was happy I nailed the last set.

Push Press - Heavy Single - 195, 205, 215 - the 215 was a 10 lb PR. It was a struggle, but the rep was legit. I was really happy with this.

Rest 15 minutes then...

Metcon, for time:

5 Muscle-ups
10 Dead-lifts (245#)
15 Sit-ups
100m Sprint
5 Muscle-ups
10 Dead-lifts (245#)
15 Sit-ups
100m Sprint
5 Muscle-ups
10 Dead-lifts (245#)
15 Sit-ups
200m Sprint
5 Muscle-ups
10 Dead-lifts (245#)
15 Sit-ups
200m Sprint

My time: 8:50. I got all the dead-lifts unbroken and the muscle-ups went really fast. My time was the best of the day, we'll see if I get number 1 by the end of today. I loved today; good strength session and a great metcon.

PM workout (3+ hours after AM)

AMRAP 20 Minutes:

200m Hill Run with Sand Bag (40#)
8 x Hang Power Clean (155#)
250m Row

5 Rounds and 8 PC

Overall a good afternoon session. I felt pretty good. The sand bag runs were by far the worst part of this workout.