I felt a little flat this morning... probably because I ran last night and didn't eat anything afterward. But overall I had a decent workout... nothing maximal during training today, but got some good conditioning out of this. Tough day mentally... just starting to dead-lift again and strict HSPU are always tough for me. But I got a lot out of this, even if I wasn't able to go as hard as I would have liked to given my injury.
A.
Every 2 minutes for 14 minutes (7 sets) of:
2 Power Cleans + 1 Jerk @ 70% (225#)
-Got all these reps easily. Low percentages, but was good to get some reps in.
B.
On a 36:00 Minute Clock:
AMRAP 7 Minutes:
2-4-6-8-10...
Dead-lift (225#)
Strict HSPU
Rest 5 minutes then...
AMRAP 7 Minutes:
2-4-6-8-10...
Power Clean (155#)
Alternating Pistols
Rest 5 minutes then...
AMRAP 7 Minutes:
2-4-6-8-10...
Muscle-ups
Alternating Dumbell Snatch (75#)
-Round of 10
-Round of 12 + 9 Power Cleans
-Round of 8 + 7 Muscle-ups
-This was really good conditioning, I was totally smashed by that last AMRAP. Good stuff.
C.
Every 2 minute for 10 minutes (5 sets) of:
Close Grip Bench Press, with a 3 Second Pause at Bottom x 3 Reps
-165# across. Haven't done much close grip bench lately... and haven't don't any pause benching. I felt really weak here, but that was to be expected after all the conditioning stuff.
PM Workout (1600)
Felt really good this afternoon... basically better than I did this morning?? How does that work?? But I remember that happening a bit back in the day when I trained twice a day more frequently. Anyway, I got in some very good conditioning this afternoon ... the second part was some of hardest work on my core that I've done in a very long time.
A.
For time:
100 Wall-balls (20#)
-5 Pull-ups on the minute
Straight into...
100 Kettle-bell Swings (53#)
-4 Burpees on the Minute
-10:42 ... Wall-balls done in 4 sets of 25 ... this was difficult, but I had a plan and stuck to it. It hurt, but I'm really glad I pushed through the pain and got those done. The swings were more of a shit-show... random numbers of reps, just trying to get through it. This was very solid conditioning overall. Very simple, but very high intensity.
Rest exactly 10 minutes then...
B.
For time:
40 Calories Airdyne
30 GHD Sit-ups
20 Toes-to-Bar
30 Calories Airdyne
20 GHD Sit-ups
10 Toes-to-Bar
20 Calories Airdyne
10 GHD Sit-ups
5 Toes-to-Bar
-10:30 ... this was much harder than I thought it would be... especially the set of 30 GHDs into the set of 20 T2B ... had to break that up in 4 sets of 5. Great conditioning, glad I got this in.
Meals for the Day:
0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout
0800 (post-workout) - Egg White Protein, Grilled Potatoes and Onions, Grapes, 1/2 Gluten-free Muffin
0830 - 16 oz Black Coffee
1030 - 2 Buffalo Jerky, 1/3 Cup Cashews
1400 - Chicken Shawarma, Tabouli, Israeli Salad, Hummus, 1 Cup Kefir
1700 (post-workout 2) - Egg White Protein, 1 Rx Bar
2030 - Paleo Chili (ground beef, onions, tomatoes, mushrooms), 1 Avocado
PM Workout (1600)
Felt really good this afternoon... basically better than I did this morning?? How does that work?? But I remember that happening a bit back in the day when I trained twice a day more frequently. Anyway, I got in some very good conditioning this afternoon ... the second part was some of hardest work on my core that I've done in a very long time.
A.
For time:
100 Wall-balls (20#)
-5 Pull-ups on the minute
Straight into...
100 Kettle-bell Swings (53#)
-4 Burpees on the Minute
-10:42 ... Wall-balls done in 4 sets of 25 ... this was difficult, but I had a plan and stuck to it. It hurt, but I'm really glad I pushed through the pain and got those done. The swings were more of a shit-show... random numbers of reps, just trying to get through it. This was very solid conditioning overall. Very simple, but very high intensity.
Rest exactly 10 minutes then...
B.
For time:
40 Calories Airdyne
30 GHD Sit-ups
20 Toes-to-Bar
30 Calories Airdyne
20 GHD Sit-ups
10 Toes-to-Bar
20 Calories Airdyne
10 GHD Sit-ups
5 Toes-to-Bar
-10:30 ... this was much harder than I thought it would be... especially the set of 30 GHDs into the set of 20 T2B ... had to break that up in 4 sets of 5. Great conditioning, glad I got this in.
Meals for the Day:
0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout
0800 (post-workout) - Egg White Protein, Grilled Potatoes and Onions, Grapes, 1/2 Gluten-free Muffin
0830 - 16 oz Black Coffee
1030 - 2 Buffalo Jerky, 1/3 Cup Cashews
1400 - Chicken Shawarma, Tabouli, Israeli Salad, Hummus, 1 Cup Kefir
1700 (post-workout 2) - Egg White Protein, 1 Rx Bar
2030 - Paleo Chili (ground beef, onions, tomatoes, mushrooms), 1 Avocado
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