3/18/15

Today was a bastardization of some of the work I've missed out on this week and a little of my own stuff. Been traveling / re-doing the Open crap and I wasn't able to get everything in. Part of this session was even a class WOD with a local gym in Boise (part C). It ended up being a great session, I got a really good workout out of this. It was really fun to just chill and go hard with some new people.

A. 

Every 2 minutes for 20 minutes (10 sets):

Power Clean x 1.1 

(rest 5-10 seconds between singles) 

Bench Press x 2 reps 

Build over the course of 10 sets. 

-Power Clean: 245# x 2 sets, 255# x 2 sets, 265# x 2 sets, 275# x 3 sets, 280# x 1 set (PR 2 rm?) 

-Bench Press: 205# x 2 sets, 215# x 4 sets, 220# x 3 sets, 225# x 1 set 

-Was feeling better on the power clean than on the bench, but tried to increase the loading on each. Was a really fun lifting session with my sister. 

B. 

5 RFT: 

12 Pull-ups

12 Shoulder-to-Overhead (115#) 

-Unbroken in 4:32. Felt good here, really like the pull-up bars at this gym, felt very strong on the pull-ups. 

Rest about 10 minutes and then... 

C. 

5 Sets, 2 minute clock (20 minutes total work/rest): 

350m Row 

AMRAP Burpees in remaining time. 

Rest 2:00 

-17, 17, 16, 17, 17 ... glad to get in some burpees, know they are coming up in the Open. Was a great conditioning session. 

D. 

3 Sets, not for time: 

Glute Ham Raise x 10 reps

Rest as needed

Hollow Hold x :45 seconds

Rest as needed

Weighted GHD Extensions (70#) x 10 reps 

Rest as needed

Plank Hold x :60 seconds 

Rest as needed

-Complete.