2/16/15

AM Workout (0500) 

This morning was a very solid training session. Glad to power clean and front squat heavy, this felt good. 14.2 is one of my worst workouts ever ... so to PR this workout by 33 reps was great. Was nervous to start this workout because it always fucks me over ... but felt good and pushed it today. I was stoked to finally make it to the round of 16. I didn't even really push it once I got there ... that is my regret today; I was just so happy to have finished 14 I kind of lost my killer instinct because my goal was achieved. I will definitely do this workout again and continue to until I get 200+ reps. Great day of training ... feeling strong and fit.

A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Clean
Build over the course of the six sets to your heaviest possible load.

-235#, 255#, 275#, 295#, 315# (power clean PR tie ... PR for complex), 320# (failed power clean hard).

B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80% (325#)

-Tough, but felt better/more manageable than last week.

C.
CrossFit Games Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

-174 reps (14 pull-ups into the first set of 16 pull-ups) ... PR of 33 reps ... the 3 times I've done this workout I always get stuck in the round of 14. So to make it to that next round was a big accomplishment for me. Happy I improved my score, still hungry to improve this workout / C2B pull-ups generally though. Looking forward to hitting it hard tomorrow!

PM Workout (1330) 

Every 8 minutes, for 32 minutes (4 sets):
Row 1600m 

-Result:
1. 5:51 
2. 5:51
3. 5:53
4. 5:54

-Goal was to hit 1:49/500m pace (5:50) consistently. Was a little deviation ... but overall happy with my consistent effort ... went about 85% on all sets, lung feel really good. Very good PM session.