I was a little tight throughout my body today, but not sore. Once I got warmed up I felt awesome. Today was a long and hard day, but I felt great the entire time. This is the last real training session before regionals (6 days away!). I started with a short burner and then did some heavier stuff. It looked like this:
For time:
30-20-10
Wall-ball (20# - 10 ft target)
KB Swing (53#)
4 minutes flat, unbroken. Got my heart rate up good, grip was feeling it. Solid sprint.
Rest 10 minutes then...
Every 2 minutes for 10 Sets:
10 Calorie Row
3 Hang Power Cleans (225#)
-This went well. The first two sets I did three singles, then the next 8 sets were all unbroken. I felt strong today. 225# has never felt so light. Huge confidence boost.
Rest 30 minutes then...
For time:
800m Run
9 Back Squats (275#)
18 Push-Press (135#)
800m Run
7 Back Squats (275#)
14 Push-Press (135#)
800m Run
5 Back Squats (275#)
10 Push-Press (135#)
17.03. This was an awesome metcon. I had to break up the back squats into two sets for the 9/7. The push-press went really fast. I felt good on the running, but by the third 800 I was dragging ass. Great day; the best I've had in a long while. This is what it's all about, stepping up and doing hard work.
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