12/1/11

AM Workout (0730)

Today was a great workout. It was again a little different than usual, but awesome and heavy.

5 Rounds for time:
50 Double-unders
5 HSPU

10.04. This was tough on the shoulders. The double-unders went fast. I had to break up the last few sets of HSPU. Overall felt decent though.

Rest 10 minutes then...

5 Rounds for time:
5 Bench Press 175#
5 Power Cleans 175#

7.40. The bench press was much harder than the power clean. I had to break up the last two sets of bench press. 3/2 and then the last set was 2/1/1/1. Great effort, felt good.

Rest 10 minutes then....

With a 155# Bar, 10 minute AMRAP:
8 Hang Power Clean
6 Front Squats
4 Push-Press

5 Rounds and 7 HPC. Good metcon. Overall a solid day. Looking forward to some heavy lifting tomorrow!

PM Workout (1830)

Endurance workout.

Did some leg drills and a decent warm-up. Then we did the workout 'Light Tosh.'

4 x (100, 200, 300).

Rest is 30 seconds after the 100, 60 seconds after the 200 and 90 after the 300. This workout was great. Just what I needed, I love running fast. I wish I could schedule a workout like this every week.

100s - 10,10,10,11 (the coach estimated the distance, I'm assuming it was a little short)

200s - 28,33,38,33

300s - 46,48,51,49