6/29/16

This morning was a solid workout. I could definitely feel that last couple days of training, but overall once I got warm I felt solid on everything.

A. 

Every 2 for 20 (10 sets):

1 Snatch Balance + 1 Overhead Squat

(Build over the course of 10 sets)

-165# x 2, 185# x 2, 205# x 2, 225# x 2, 240# x 1, 250# x 1 ... after the workout I looked this up and apparently 255# is my 1 RM PR for this complex. 250# went up fairly easily, so I will look to PR this next week. 

B.

3 RFT:

21-Calorie Assault Bike 

7 Power Snatches (185/125#)

Straight into…

3 RFT:

21-Calorie Row

7 Overhead Squats (185/125#) 

Rest 10:00 minutes then…

For time:

30 Pull-ups

21 HSPU

30 Toes-to-Bar

15 HSPU

30 Burpees

9 HSPU 

-17:30 ... assault bike blew up my legs. OHS were tough, but overall I felt pretty strong on them for not squatting at all the last year.
-8:50 ... HSPU were rough, went 15/6, 7/4/4 , 5/4 ... tough after all the shoulder stuff prior. 

C.

3 Sets:

Plate Front Raise (2 x 10# plate) x 10 reps

Rest as needed

Barbell Row (155#) x 10 reps

Rest as needed

-Complete