11/20/15

AM Workout (0600) 

This morning was a really good workout. The best I've had in a while. I felt really fit and solid on everything. Didn't necessarily need to take yesterday off, but I'm glad I did. It really allowed me to push it very hard today and get a lot of quality intensity out of this workout. Did this workout with the class and dominated everyone, was a nice change from training alone.

A.
AMRAP 4 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

AMRAP 6 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

For Time:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

-12 Burpees
-21 KBS
-6:40

-Went unbroken for the entire time on the first two AMRAPs. Had to break the wall-balls and KBS on the last interval. Overall great workout though, I was happy to get all the T2B unbroken easily. Great stuff, really good conditioning.

Rest 10 minutes then....

B.
For Max Reps, on a 12:00 Clock:

1 Minute: Muscle-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Muscle-ups
*Rest 1 minute between each movement

-11 MU
-12 SHSPU
-16 SPU
-11 SHPU
-12 SPU
-6 MU

-68 Reps ... this was super solid gymnastics conditioning ... my arms were totally fried by the last set of muscle-ups. It was really a mental battle to get those 6 ring muscle-ups at the end. Great stuff, felt good (for me) on the Strict HSPU. Made this up on the spot, ended up being a really solid gymnastics test.

PM Workout (1400) 

This afternoon ended up being a really great workout too. I felt really solid on everything. I wanted to get in some heavier/pressing stuff. I hope I didn't bite off too much volume today... definitely the most volume I've done in a while, but I felt great. Just need to recover properly.

A.
7 RFT:
5 Body Weight Bench Press (195#)
5 Power Cleans (225#)
35 Double-Unders

-20:10 ... solid workout, bench slowed me down a little on the second half, overall a solid workout.

Rest exactly 10 minutes then...

B.
10 RFT:
20 Calorie Airdyne
10 Push-ups

-14:03 ... tough push, unbroken PU, air dyne just sucked.

C.
On a 6:00 Clock:
2:00 AMRAP:
Incline DB Bench Press (2 x 35# DB)

Rest 2:00

2:00 AMRAP:
Flat DB Bench Press (2 x 35# DB)

-Incline: 45 reps
-Flat: 40 reps
-This was overall brutal... light weight, but it really caught up with me in that second minute ... good / different training.

D.
3 Super-sets of:
Incline DB Flys (2 x 25# DB) x 12 reps
Bent-over Reverse DB Flys (2 x 25# DB) x 12 reps
Rest as needed

-Complete ... huge pump.

E.
3 Super-sets of:
Seated Overhead Tricep Extension (60# DB) x 10 reps
Seated Hammer Curl (2 x 40# DB) x 10 reps
Rest as needed

-More pump stuff, felt really good... especially in my triceps. Great finisher.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey, 1 Gluten-Free Coffee Cake, 16 oz Coffee, small amount of Cream

1100 - 4 Eggs, 4 Slices Ham, Vegetable Soup, 1/2 Banana, 1 Cup Kefir, dash of Maple Syrup

1345 (pre-workout) - 1 Rx Bar, 1 Scoop Pre-workout

1600 (post-workout) - Whey, 1 Rx Bar, 16 oz Coconut Water

1700 (cheat) - 3 Chicken Sausage, 30 Plantain Chips, Yogurt Artichoke Dip, 2 Glasses Cabernet

1845 - Lamb, Zucchini, Tomatoes, Onion, Homemade Tzatziki Sauce