5/16/16

AM Workout (0600)

This morning was a really great workout... one of the best I've had all year / in a very long time. Everything felt great and I had zero pain in my hip/back. Everything just felt fun and I felt very fit... it was how crossfit is supposed to feel. I think the de-load I took like this last week really helped me.

A.

Every 2 for 10 minutes (5 sets):

Muscle Snatch x 1 rep

-155#, 155#, 165#, 175#, 185# ... haven't done this in a while, but it felt okay. 

B.

Every 2 for 10 minutes (5 sets):

3-Position Power Snatch (high-hang, hang, below-knee)

-165#, 175#, 185#, 195#, 205# ... this felt very solid. I think this is technically a PR?? I haven't done something like this in a while, but overall it felt good. 

Every 2 for 6 minutes (3 sets):

3-Position Power Snatch @ 80% of above = (165#) 

-Complete 

Every 2 for 8 minutes (4 sets):

3-Position Power Snatch @ 70% of above = (145#)

-Complete

C.

For time:

1 Round of:

Hang Power Clean (115#) x 30

Ring Dips x 15

Rope Climb (15’) x 3

Then…

2 Rounds of:

Hang Power Clean (115#) x 20

Ring Dips x 10

Rope Climb (15’) x 2

Then…

3 Rounds of:

Hang Power Clean (115#) x 10

Ring Dips x 5

Rope Climb (15’) x 1

-9:54 ... I was a little nervous about this before we started the workout ... it seemed like it would be pretty tough. I went out hard and never let up the pace though. Hang cleans were 30 UB then the sets of 20 were both 11/9 ... 10s UB ... Ring dips were 10/5 and then all UB. Rope Climbs went really quickly as well. I really surprised myself with how quickly I got through this...  great stuff. 

D.

Single Arm DB Row (80# DB) x 10 reps each arm

Rest as needed

Reverse Flyes (2 x 10# DB) x 15 reps

Rest as needed

Plank x :90 seconds

Rest as needed

-Complete

PM Workout (1500) 

4 x 400m
Rest 2:00

-70
-73
-74
-74 ... great afternoon on the track ... 70 degrees and breezy. After the higher volume 200s and 800s last week, some lower volume work was a nice change. Looking forward to more running workouts soon.