8/30/14

Today was some solid training. Rope climbs / pistols didn't feel great ... haven't done them basically at all in the last two months. But once I got warmed up I felt pretty good. I was really happy to be able to do part D rxed with no pain. The ART yesterday helped a ton. Zero pain on the front squats and dead-lifts. Great stuff, fun day. Excited to rest and hit it hard come Monday.

A.
Three sets of:
1 x L-Seated Legless Rope Climbs
16 Alternating Pistols
Rest 60 seconds

-Complete

B.
Take 15 minutes to build to a heavy-ish Power Clean

-Built up to 275#, failed 290# ... (PR - 287#)

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Power Clean (255#)

Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

-Completed all the reps at 255# = 2550 total #. Solid stuff. I remember in the fall of 2012 I hit 250# for 1 power clean EMOM for 10 minutes. Cool to be able to do that now plus 100 burpees in the same time frame. More work faster = more fitness. Great stuff, huge effort.

C.
For time:
Run 1000 Meters
20 Front Squats (225/155 lbs)
Run 1000 Meters
20 Deadlifts (315/205 lbs)
Run 1000 Meters

Load your own barbells. Front squat must start from the ground, not off a rack.

-22:30. Lots of running... sets of 20 barbells move were all 4 sets of 5 with consistent rest. There have been times in my life when I definitely could have done this faster, but I was really just happy to be able to actually do these movements safely and without aggravating my body. Great workout, fun day in the gym.