5/6/16

AM Workout (0600) 

Got a lot out of this morning, it was a tough session. Great lifting and conditioning workouts. 

A.

Pause Floor Press

Build to a heavy single

Then 85% of that 3x3

Then 75% of that 4x4

Rest as needed

-Result:
Singles = 205#, 225#, 235#
85% = 200# 3x3
75% = 175# 4x4

B.

Sling-Shot Bench Press

3 sets of 10 (try to go 5-10# heavier than last week for each set)

Rest as needed

-195# Across (used 185# last week) ... felt strong here, probably more there, but these were good sets. 

C.

AMRAP 15:

5-Calorie Row

5m Hand-Stand Walk

5 Knees-to-Elbow  

Rest 5:00

For time: 

6-9-12

Snatch (135/95#)

Bar-Facing Burpees

Rest 5:00 

5 RFT:

50 Double-Unders

25 Push-Press (75/55#)

-10 Rounds
-4:36
-8:27

-The handstand walk workout was fun, it was a good workout. This was the first handstand walking I've done in a while, it ended up being better than I thought it would be.
-Snatches were 6 ... 5/4 ... 4/3/1/1/1/1/1 ... rough sprint of a workout, really tough.
-The last workout sucked the most... really tough to do that many push-presses ... my shoulders were completely done by this point.

D.
3 Sets:
Side Plank Right x :70 Seconds
Rest as needed
Side Plank Left x :70 Seconds
Rest as needed
DB Curls (2 x 30#) x 15 reps
Rest as needed
Tricep Extensions (2 x 30#) x 15  reps
Rest as needed 

-Complete

PM Workout (1730) 

3 Mile @ 85% of last week’s 3 Mile TT

(8:34 mile pace = 7 mph)

-So this was supposed to be an easy 3 mile run... but I ended up going for about 4.5 miles for a total run time of 37:00 ... the weather was amazing (82 with a slight breeze) and I just wanted to enjoy the sun.