2/18/15

AM Workout (0500) 

This morning was a VERY good session. I really enjoyed it. I felt fit and confident the entire workout. Really happy with my work capacity right now, felt fit today, I fucking love that feeling.

A.
2014 Regionals Event #6
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row
Time Cap: 21 Minutes

-21:31 (19 cals into final row) ... solid effort. The second set of BJO was some painful stuff, only reach that kind of pain rarely, was fun though.

-Initial Row and BJO were at a consistent pace (row ~1300 cal pace)
-Deadlifts were 10/10/10/10/5/5 for both sets @ 5-10 seconds rest
-Wall-balls were 20/10/10/10 and 10/10/10/10/10 @ 5 seconds rest
-Dips were 10 sets of 5 @ 5-10 seconds rest ... lost time here, but got through them.
-Tried to push the second set of BJO ... but I was pretty wrecked at this point, got through them.
-Once I got back to the rower I just went crazy for about :50 seconds... was pulling a 2000+ cal pace.

B.
Three sets, not for time, of:
Reverse Hypers (132#) x 15 reps
Rest as needed
Face-Down Chinese Plank x 60 seconds
Rest as needed
Barbell Hip Thrusts (180#) x 10 reps
Rest as needed
Reverse Snow Angles x 15 reps
Rest as needed

-Complete.

PM Workout (1830) 

Had a very good second session. I was surprised by how good I felt on everything. Lungs felt great. Overhead lunges at 155# always suck ... 90 reps was intimidating, but once I got rolling I felt surprisingly good on them. They've gotten a lot better this year.

3 Rounds for Time:
1500m Row
30 Overhead Stationary Lunges (155#)
15 GHD Sit-ups

-32:32 ... tough effort ... broke up lunges into 3-4 sets each time, GHD's unbroken, consistent rowing. Great workout, body feels good. Looking forward to a rest day tomorrow and to hit it hard this weekend.