1/27/14

Today was a solid session. I felt great on the lifting stuff, the last metcon was killer though. C2B pull-ups were tough, lunges at least felt better than last time. Pumped to train tomorrow!

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+% (360#)+
-2 sets @ 355#
-2 sets @ 365#
-1 set @ 385# (5# PR)

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
-155#, 175#, 175#, 205#, 205#, 215#, 225#, 225#, 245#, 245#, 255#, 255#, 275# (PR)

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

-8.17. Probably should have done more singles, but did a lot of big unbroken sets. Fun workout.

D.
For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

-10:21. This was brutal was hell. I didn't even want to start this workout after part C. Rough.