6/15/16

AM Workout (0530) 

This morning was a solid session ... I felt pretty ripped up and tired when getting into the gym. I didn't feel particularly great on the lifting, but felt pretty solid on the conditioning. Definitely need some rest / lower volume training in my future.

A.

EMOM 8:

Muscle Snatch x 1 Rep

-135#, 135#, 155#, 155#, 175#, 175#, 185#, 185# ... didn't feel great.

B.

Every 2 for 20 minutes (10 sets):

Snatch x 1 reps (start around 75%)

Build over the course of 10 sets

-165#, 175#, 185#, 195#, 205#, 215#, 225#, 235# x 3 (failed all at 235#) ... 225# for the day is okay... I felt really beat up this morning ... hit 230# for a double last week, so this is a little frustrating, but I'm well aware of the fact that some days are just not good days in the gym. 

C.

EMOM 10:

1 Snatch Balance + 1 Overhead Squat

(This should be light, focus on speed and position)

-135# x 5 sets
-155# x 5 sets ... good skill work. 

D.

Every 4 minutes, for 32 minutes (8 sets) of:

Run 330 Meters (1 lap) 

10 Push-Press (115/75 lbs)

5/4 Muscle-Ups

Rest 5 minutes, then at 37:00…

AMRAP 5 Minutes:

Man-Makers (53/35# KB x 2)

(KBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press)

-Fastest: 2:02 / Slowest: 2:25 ... run suffered a bit, but overall felt solid and got all sets unbroken. I don't know how many man-makers I got... just got that in and tried to go hard. 

E.

3 Sets:

BB Rows (115#)  x 10 reps

Rest as needed
Side Lateral Raises (2 x 10# DB) x 10 reps 
Rest as needed 

Plank (top of push-up) x: 60 Seconds

Rest as needed

-Complete... was really tired after parts A-D, went really light on this and used it as more of a cool-down than anything. 

PM Workout (1400) 

4 x 4 Minutes (max distance)
Active Rest 3:00

-Didn't calculate anything out on this as I wasn't on a track. I just went for a five minute warm-up jog and then got right into the intervals. Got some good intensity out of this and I enjoyed the active jogging rest as opposed to a whole lot of track sessions with complete rest between intervals. Great day in the sun, about 85 degrees on Lake Michigan. I will miss running along that lake... it is definitely the most redeeming quality Chicago has for its winters. I felt good today and as I was running I began to think of what running related program I'm going to do after I finish this one. I'm currently on my 8th week of a 12 week program... we will see how this one goes and what my options are for the future to secure a sub-18:00 3 mile on a PFT at TBS in the Fall/Winter.