6/13/16

AM Workout 

This morning was a tough session... mostly because I was so sore from Saturday in my shoulders. Despite feeling a little beat up, I got through all the work today and tried to go as hard as possible.

A.

Every 2 for 20 minutes:

Power Clean and Split-Jerk x 1 rep (start around 75%)

Build over the course of 10 sets

-205#, 225#, 225#, 255#, 255#, 265#, 265#, 275#, 275#, 285# (failed jerk) ... didn't feel too great on this today, body is still tired from Saturday, definitely didn't have a PR in me this morning. 

B.

13.4

AMRAP 7 Minutes:

Clean and Jerk (135/95#)
Toes-to-Bar

3/3,6/6,9/9, 12/12 …

Rest 8 Minutes, then at 15:00….

15.4

AMRAP 8 Minutes:

3 HSPU

3 Cleans (185/125#)

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans  ….

Rest 2 minutes, then at 25:00…

For time:

15 Bar Muscle-ups

15 Ring Muscle-ups

5 Rope Climbs (15') 

-13.4 = Finished Round of 15 (6 reps less than my PR on this workout from 2013)
-15.4 = 70 reps (finished round of 15 HSPU + 6 Cleans + 4 HSPU)
-7:02 ... tough finisher 

C.

3 Sets:

Side Plank R/L each 60 seconds

Rest as needed

-Complete

PM Workout (1600) 

4 x 200m Run
Rest :60

Straight into...

4 x 400m Run
Rest 1:30

-32
-34
-31
-34

-81
-81
-81
-75 ... the track was packed when we first got there... that is why the times on the 200s are all fucked... basically had to slow down/change lanes randomly because of dumbass people walking their dogs and babies on the fucking track... but other than that had a great afternoon session. Perfect weather, about 80 degrees and sunny with a slight breeze. I was a little tired from this morning, but once I got warmed up and moving I felt solid on this workout. The first 400 was pretty much the worst part of this, it was all good after that one... went super hard on that last one... felt great to run fast.