9/3/14

Today was a super solid training session. I felt really great on the lifting. The metcon was just fucking insane though... probably the hardest EMOM I've ever done in my life. I haven't had a to 'scale' a workout in years... had to scale this one from the get-go and then decreased the weight/reps as the workout went on. If someone can actually do this workout Rxed I would like to watch... It's an insane test of work capacity.

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 275#
*Set 2 – 2 reps @ 275#
*Set 3 – 2 reps @ 315#
*Set 4 – 1 rep @ 325#
*Set 5 – 1 rep @ 335#
*Set 6 – 1 rep @ 345#

-Didn't work off actual %s today, but this is the heaviest squatting I've done in a long time. The last single was at 90% and it felt really easy. Zero pain, felt strong. Little bit of knees coming in... but will be hitting this hard now that I can squat again.

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

-1 set @ 185#
-3 sets @ 225#
-1 set @ 235#
-2 sets @ 245#
-2 sets @ 255#
-1 set @ 265#

-Felt really good in here, I love cleaning!

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Double Kettlebell Swings (2 x 16 kg)
Minute 2 – 8 Box Step-Overs (24") with Front-Racked Kettlebells (2 x 16 kg)
Minute 3 – 15 Unbroken Wall Ball Shots (20 lbs)


-So this was fucking awful. I didn't have the 30# WB... so scaled that to the heaviest I had, a 20#. The step overs were supposed to be with 2 x 53# for 15 reps a minute... I felt like this was impossible. I did 10 with 2 x 53# for 10 minutes... then scaled back to 16kg for the remaining 20 minutes. I did the same with the double KBS. These were supposed be to 2 x 53# for 15 reps... scaled back to 10 reps with 16 kgs after minute 15... My body was wrecked after this. I'm not sure doing this RX is even possible? I'd like to see it done, I would be impressed.