12/18/12

Today was a great session in the gym. This was the best metcon I've done in a long time. It hurt like only certain workouts can. Such a great feeling.

10 Minutes: Hand Stand Walking practice.
-Went well, getting these down.

10 Minute AMRAP (for quality reps, not necessarily 100%)
HSPU + L-Pull-up ladder (1,1,2,2....)
-Got through 8 HSPU. HSPUs felt awesome, all HSPUs unbroken. These are getting SO much better.

Split Jerk, Behind Neck, Singles Pyramid - 1,1,1,1,1,1 - 225, 225, 255, 225, 255#
-Had to go lighter on these. I was just trying to assess where my elbow feels with heavy-ish weight overhead. No pain, but I definitely didn't feel strong, especially with the 255#.

Rest 10 minutes then...

Chose to do the Invictus Competition challenge that was put out today. I loved it!

4 minute AMRAP:
500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3:00

6 minute AMRAP:

500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3:00

For time:

500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

-15 S2O

-1 KB Swing

-10.04 

-This was completely painful. Really quality intensity. I was trashed afterward. Great stuff. Super solid session in the gym and I felt great. Stoked to train tomorrow!