6/6/16

This morning was a mentally rough session... always have weird regret after drinking heavily... but in actuality I had a great time in the gym in the AM and a solid session on the track after work despite heavy drinking and weird food over the course of Saturday and Sunday. I was so exhausted after working all day it took every ounce of effort I had to hit that track. I'm really glad I did though, I felt very fit once I got warmed up.

AM (0600) 

A.

Every 2 for 20 minutes (10 sets):

Clean and Jerk x 2 reps (start around 70%, drop between reps) 

Build over the course of 10 sets

-225# x 2
-245# x 2
-255# x 2
-265# x 2
-275# x 1 (PR)
-280# x 1 (fail ... only 1 got rep, missed the second clean) 

B.

On a 12:00 Clock:

3 Sets:

Weighted Strict Pull-up x 3 Reps

Strict Overhead DB Press x 10 Reps

Rest as needed

-72# KB across for pull-ups
-45#, 55#, 55# (fail, 8 reps on last set) 

C.

On a Running Clock: 

AMRAP 3 Minutes:

Row 500m

75/55 Hang Power Snatch x Max Reps

Rest 2:00, and then when the clock hits 5:00…

AMRAP 3 Minutes:

Row 500m

Toes-to-Bar x Max Reps

Rest 2:00, and then when the clock hits 10:00…

AMRAP 3 Minutes:

Row 500m

HSPU x Max Reps

Rest 2:00, and then when the clock hits 15:00…

AMRAP 3 Minutes:

Row 500m

Muscle-ups x Max Reps

Rest 2:00, and then when the clock hits 20:00…

AMRAP 3 Minutes:

Row 500m

C2B Pull-ups x Max Reps

-34 Hang Power Snatch
-27 TTB
-15 HSPU
-7 Muscle-ups
-24 C2B Pull-ups 

D. 

3 Sets: 

Side Plank, right x :60 

Rest as needed 

Side Plank, left x :60 

Rest as needed

-Complete 

PM (1915)  

A. 

6 x 400m

Rest 90 seconds 

-Result:

-70
-73
-75
-75
-78
-80 ... these felt good ... the track was extremely crowded with morons just walking / standing around on the track ... definitely lost some time on these intervals due to idiots on the track. Despite the obstacles, still went hard and got some great intensity out of this. I'm feeling much faster and better on these track sessions than when I started 7 weeks ago. Great stuff.

Rest about 25:00 then...

B.
On a 20:00 Clock:

Every 2 for 10 minutes (5 sets):
25 Foot Hand-Stand Walk
1 Legless Rope Climb (15' / no jump from the ground)

straight into...

EMOM 10:
-Odd: 5 Strict Pull-ups
-Even: 5 Strict HSPU

-Complete ... had some time to kill in the gym while my girlfriend coached, just made this up on the spot and got it in.