AM Workout
This morning was a really great training session. I felt amazing on pretty much everything again today. Training is going the best it has in over a year... feeling strong and fast and it is making the gym a lot more enjoyable.
A.
Every 2 for 10 minutes (5 sets):
Muscle Snatch x 1 rep
-155#, 155#, 175#, 175#, 185# ... solid warm-up
-155#, 155#, 175#, 175#, 185# ... solid warm-up
B.
Every 2 for 10 minutes (5 sets):
3-Position Power Snatch (high-hang, hang, below-knee)
-165#, 185#, 200#, 210#, 215# ... felt really strong here, actually broke parallel on a few of those reps at 210/215# ... fun training. 210/215# are PRs for this complex.
-165#, 185#, 200#, 210#, 215# ... felt really strong here, actually broke parallel on a few of those reps at 210/215# ... fun training. 210/215# are PRs for this complex.
Every 2 for 6 minutes (3 sets):
3-Position Snatch @ 85% of above (185#)
-Complete
-Complete
Every 2 for 8 minutes (4 sets):
3-Position Snatch @ 75% of above (165#)
-Complete
-Complete
C.
On a running clock:
‘Elizabeth’
21-15-9
Power Cleans (135/95#)
Ring Dips
At 10:00…
12-9-6
Hang Power Cleans (155/105#)
Strict Ring Dips
At 20:00
9-6-3
Power Clean (205/145#)
Muscle-ups
-4:01 ... PR by 48 seconds, unbroken cleans, dips were 11/6/5 ... 6/5/4 ... 5/4.
-2:49 ... cleans unbroken, had to do some singles on those strict dips, this part was tough for me.
-5:02 ... singles on cleans, MU were 6/3 ... 4/2 and 3 ... really big effort here.
-4:01 ... PR by 48 seconds, unbroken cleans, dips were 11/6/5 ... 6/5/4 ... 5/4.
-2:49 ... cleans unbroken, had to do some singles on those strict dips, this part was tough for me.
-5:02 ... singles on cleans, MU were 6/3 ... 4/2 and 3 ... really big effort here.
D.
3 Sets:
3 Sets:
Single Arm DB Row (100#) x 10 reps each arm
Rest as needed
Bent Over Reverse Flyes (2 x 10# DB) x 20 reps
Rest as needed
Plank x :90 seconds
Rest as needed
-Complete
PM Workout
6 x 400m
6 x 400m
Rest 2:00
-72
-74
-73
-77
-79
-76
Today was the best track workout I've had this whole running cycle... starting to feel lighter on my feet and not completely exhausted from these track sessions. I felt great on the first half of this, then sort of fell apart. But overall a great workout today, really enjoyed the entire thing. It was 75 with a slight breeze, absolutely perfect weather for a running workout. Great day overall, body is feeling great. Looking forward to an easier day tomorrow and a tough workout on Wednesday.
-72
-74
-73
-77
-79
-76
Today was the best track workout I've had this whole running cycle... starting to feel lighter on my feet and not completely exhausted from these track sessions. I felt great on the first half of this, then sort of fell apart. But overall a great workout today, really enjoyed the entire thing. It was 75 with a slight breeze, absolutely perfect weather for a running workout. Great day overall, body is feeling great. Looking forward to an easier day tomorrow and a tough workout on Wednesday.
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