10/14/14

Toady was a super solid session. Really happy about the PR. My legs were still really sore when I started the workout, but really pushed it on the lifting. Metcon was the 'easiest' I've done in a long time. WBs and rope climbs are not an issue for me, all sets easily unbroken.

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-2 – 70% (225#)
*Sets 3-4 – 75% (245#)
*Sets 5-6 – 80% (265#)
*Sets 7-8 – 85% (275#)
*Set 9-10 - 85% + (295#, 305#)

-305# is a hang clean PR. Felt super solid. Probably more there. Will PR again soon.

B.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 80% (305#)
*Set 2 – 3 reps @ 85% (325#)
*Set 3 – 2 reps @ 90% (345#)
*Set 4 – 4 reps @ 80% (305#)
*Set 5 – 3 reps @ 85% (325#)
*Set 6 – 2 reps @ 90% (345#)
*Set 7 – 8 reps @ 75% (285#)
Rest 2 minutes between sets

-7th set was a 8 RM PR ... this all felt heavy today, but glad I got all the reps in.

C.
“Ups and Downs”
Against a 12-minute running clock, complete the following:

at 0:00 on the Running Clock

For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

at 4:00 on the Running Clock

For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

at 8:00 on the Running Clock

For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

-2:19, 2:02, 1:30. Felt really solid, easily unbroken wall-balls. Was nice to be able to use legs on the rope ... been doing nothing but legless for months.