1/2/15

AM Workout (1100) 

Today was the best I've felt in the gym in a while. Nothing maximal today, just some really solid training. Muscle-ups felt much better than they did on Monday.

A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.

-9-6-6-5-5 = 31 muscle-ups

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Power Snatch + Power Snatch @ 75% (185#) of 1-RM Snatch

-Complete, all reps really easy, felt very light.

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% (225#-245#)
Work on perfect footwork and mechanics.

-235# for all reps (78%) ... was a bit challenging, but jerk is feeling much better lately.

D.
Every 3 minute for 9 minutes (3 sets):
-Max Unbroken Reps of Strict HSPU

-12, 10, 9 - these didn't feel great after all the jerking ... only rested about 3 minutes between C and D ... doors on the gym were closing, so didn't have time to do the metcon that was planned, so just got in the strict HSPUs because they are my biggest weakness.

PM Workout (1830) 

Worked out with my sister at a really awesome local gym this afternoon. Had the gym to ourselves so I wrote up some conditioning on the spot. Was a really fun workout with lots of short sprints, really gassed me out. I felt great on everything aside from burpees ... but there were 80 burpees in this workout. Fun afternoon, looking forward to getting after it tomorrow morning!

On a running clock...

A.
For time:
30-20-10
GHD Sit-ups
HR Push-ups

At 10:00...

B.
5 RFT:
7 Dead-lift (225#)
7 Burpees-over-bar
7 Toes-to-bar

At 20:00...

C.
21-15-9
Kettlebell Swings (70#)
Burpees

At 30:00...

D.
3 RFT:
500m Row
20 Wall-ball
10 Pull-ups

-4:50
-5:05
-5:25
-10:22

-Part A was easy, unbroken
-Part B became hard on the 4th round, specifically the burpees, lost some time there but everything unbroken with slow burpees.
-Part C was unbroken KBS and even slower burpees than part B.
-Part D was fun, unbroken, had huge transitions between stations, but felt really solid.