8/27/14

Today was a very mentally challenging workout. Power cleans felt okay... didn't go for the PR though, probably would have missed. Front squatting went well, went off lower %s, no back pain though. Part C was the toughest, physically and mentally, workout I've done in a long time. It was great to push it and try to go beyond perceived pain thresholds. Cool stuff, really fun day. Much needed rest tomorrow and I'm pumped to hit it on Friday!

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

-80% was 265#, after that went 275#, 285# (f), 285# ... 287# is my PR, called it at 285# with the first fail and barely getting the second rep on the 20th minute.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 225#
*Set 2 – 2 reps @ 235#
*Set 3 – 2 reps @ 245#
*Set 4 – 1 rep @ 265#
*Sets 5-8 – 1 rep @ 275#

-Felt good ... light weight, just feeling things out.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.

-This was supposed to be with a 30# ball, but I didn't have one. This was fucking brutal with the 20# ball though. Great metcon, really mentally challenging. My training partners were missing reps and sets,  I wanted to get all the reps so bad, it was a big mental game for me.

D.
Three sets of:
Glute-Ham Raises x 4 reps @ 3011
Rest as needed

-Complete... haven't done these since leaving the US, I could definitely tell, but got the reps in the best I could.