1/7/13

AM Workout (0900)

This morning was a great training session. It kicked my ass hard. It left me completely exhausted. This was one of the toughest workouts I've done in a long time. My goal was to get all sets unbroken on C. I got all the sets unbroken and this workout just thrashed my lungs and shoulders. Great day.

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 12 reps
Double-Unders x 50 reps
L-Sit x 45
-Complete, HSPU felt good

B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80% (165-175#)
-6 Minutes @ 165#, 6 Minutes @ 175#

C.
Ten sets for times of:
40-Meter Shuttle Sprint
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

Note times for each set individually.

1:24, 1:48, 2:10, 2:16, 2:08, 2:19, 2:28, 2:17, 2:28, 2:14
-Unbroken, burpees felt slow.

D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds
-20,14,12,11,11,11 = 79

PM Workout (1645) 

37 minute run in the Boise foothills. It was icy out on a lot of the trail, had to slow the pace down at places. But overall had a solid run and my lungs felt great, kept a solid pace. I haven't ran up hills like that since OCS. It was great to get outside. I was a little nervous because I haven't been running much in my WODs lately and I haven't been just 'running' at all. I definitely want to get a couple more hill runs like this in before I leave town. Not necessarily going to help me during the season this year, but it's a  great way to enjoy my fitness outside the gym. Pumped to train tomorrow!