1/20/15

This morning was a very solid training session. I'm a little beat up / don't feel amazing, but I got all the work in and put out a big effort this morning. Strict muscle-ups were fun!

A.
For time:
30 Strict Muscle-ups

-9:55 ... missed only 1 rep (first attempt at 27th rep) ... was happy with my pacing / effort. 28 singles and then one double to finish it off under 10 minutes.

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85% (205#)

-Complete ... missed the 7th rep, caught it with bent arms, was stupid, but added a rep on the 13 minute just to complete them all.

C.
For times:

C1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 20:00, complete the following…

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)


-Last year's times in parenthesis
-3:04 (3:09)
-3:47 (4:12)
-7:10 (7:30)
-3:42 (4:02)

-I was happy with my improvement here ... especially because I didn't feel great and this is my third day on in a row. Was expecting a little bit more improvement, but will take it given how my body feels.

D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Weighted Strict Stationary Dips (53#) x 8 reps
Minute 2 – 12 GHD Sit-Ups

-Complete. Felt solid here.