12/3/14

Today was a decent session, was a little tired, but got the work in. Cleaning felt solid ... metcon was really tough! Much needed rest tomorrow, definitely need a day off, body is feeling beat up.

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% (295#) of your 1-RM Clean

-This felt really solid, 295# is feeling much lighter than I remember it feeling in the past. Was really confident in here. Each rep I knew I was definitely going to make the lifts, great stuff.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 (2 x 70# DB)
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111 (100# DB)
Rest 90 seconds

-Complete, deceivingly exhausting.

C.
Every three minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (55/35 lbs / 24"/20")

-Missed the 5th set (4th set spilled over into the 5th set's interval, therefore took off the 5th set and resumed at the 6th set). All other sets were between 2:40 and 2:58 ... this was tough. Glad I got all the wall-balls unbroken, that was a bit of a battle. Those box step overs continue to kick my ass. Solid training though ... was completely exhausted after this metcon.