4/27/16

AM Workout (0600) 

This morning was a great workout... it was really taxing by the end of the session. Haven't lifted this much in a while... but everything felt okay. Been keeping the weights a little lighter and focusing in on form. Worked out okay. Also did kettle-bell swings today pain free, which is a step in the right direction.

A.

Every 2 minutes for 16 minutes (8 sets):

Behind the Neck Split Jerk x 1 rep (building)

-225#, 225#, 245#, 245#, 245#, 255#, 255#, 255# ... kept this light and took some videos... really working on keeping my elbows down in the back rack... this is a technical flaw I really need to hone in on. 

B.

Every 2 minutes for 16 minutes (8 sets):

TnG = 1 Hang Power Clean + 1 Power Clean + 1 Push-Jerk  (building)

-205#, 205#, 225#, 225#, 235#, 235#, 245#, 245# ... haven't done heavy TnG stuff like this in a while (like 12+ weeks) ... it felt okay though. Heavier than I am used to it feeling, especially the jerk, but I was really happy with my effort on this. 

C.

For time:

21-15-9
KBS (53/35#)
HR Push-ups

straight into…

3 Rounds:

12 C2B Pull-ups

6 Snatch (135/95#)

straight into…

3 Rounds:

12 Pull-ups

12 DB Shoulder-to-Overhead (55/30#)

-14:34 ... this was a tough workout.. the 21-15-9 was easily done in about 3 minutes, the rest was a big grind. Good conditioning though, very 'crossfity.' 

D.

Barbell Row (135#) x 10 reps

Rest as needed

Face Pulls x 15 reps

Rest as needed

Plank x :70

-Complete 

PM Workout (1630) 

3 x 800m Run
Rest 3 minutes

-3:34
-3:00
-3:00

-Ran these on a treadmill... which was a huge mistake. Did the first one at a 8.5 mph setting... it was a bit too easy so I upped it to the 10 mph setting. Needless to say this was significantly slower than I would have ran on the track. The weather in Chicago was total shit (about 45, 20 mph winds and raining) ... so I chose not to hit the track. At least I got these intervals in, even if they were a bit slower than I wanted to hit them at.