11/27/12

Today was a great training session. I felt really good. This was the best training session I've had in a while. Hard work, solid effort, what it's all about.

AMRAP 8 Minutes:
50 ft Handstand Walk
100 ft Farmer's Carry (2 x 70#)

-Didn't record rounds, solid skill work. This is getting a lot better.

Rest 2 minutes then...

AMRAP 8 Minutes:
25 Double-unders
HSPU Ladder (1,2,3...) - increasing each round

-Got through 8 HSPUs. All DU's unbroken. HSPUs felt good, had to start breaking up sets at 6.

Rest 15 minutes then...

Back Squat
-Work up to 80% then...
EMOM 5 Minutes: 2 Reps @ 80% (320#)

Front Squat
5 x 3 - Pause on first rep for a 5 second count at bottom @ 120 seconds rest
-Went 225, 245, 265, 275, 285#, there was a little more there, but solid training

Rest 10 minutes then...

For time:
800m Run
5 Bar Muscle-up
9 Hang Squat Clean Thruster (135#)
400m Run
7 Bar MU
7 HSCT (135#)
200m Run
9 Bar Muscle-up
5 HSCT (135#)

13.50. Really great metcon. My runs were VERY slow. Just felt slow and it was extremely cold out (below freezing). My bar muscle-ups are getting a lot better. I got 5 at the start of each set. I haven't been able to do thrusters much over the last few months, I'm happy to be able to do them again. They felt really good. A great session in the gym. My hands are a little ripped up, hoping they heal by this weekend's competition.