1/25/14

AM Workout (0700)

I felt really good today. The HSPU at the end felt brutal though (they were supposed to be HR push-ups, read the workout wrong). I was really happy with my performance on A and B, started gassing on C. Muscle-ups felt solid and B was 100% for all 5 minutes, no rest, all sets unbroken. It's great to feel fit like that. I miss that feeling. It's addicting.

A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Stand Push-Ups

A. 5 rds (30 reps) 
b. 6 rds (108 reps) - all sets unbroken.
c. 10 thrusters + 3 burpees (53 reps)
d. 1 rd + 20 kbs (60 reps) - laughable how bad my HSPU were... felt almost impossible after the workout yesterday and today's thrusters.

PM Workout (1500) 

I had another workout, wasn't scheduled, in the afternoon. It was basically an aerobic session. It was a crossfit type workout with a bunch of Marine Corps officer candidates. As an officer in Chicago I go and workout with them from time to time. It was a fun workout, I tried to get as much intensity as possible. I didn't have any control over the workout, it was basically programmed to accommodate about 60 people. I don't remember the reps or whatever, just went through everything as hard as possible. It's great to be around some people that want to better themselves to serve in the Marines. 

AMRAP 20:
5 Strict-Press (95#)
100m Row 
10 Leg Lifts 
10 Burpees
10 Jumping Lunges 

Rest 5 minutes then... 

AMRAP 20: 
2 Minute Burpees max reps 
2 Minute Rowing max distance
2 Minute Strict Pull-ups max reps