7/16/16

AM Workout (1000) 

Went to the same gym as yesterday, but went to the Saturday 'competitor' workout session. They follow the Invictus program, so I just hit that them with. 

A.
Take 15-20 minutes to build to approximately 90% (285#) of your 1-RM Clean & Jerk

-Complete ... everything felt solid ... power clean and split jerk each rep. 

B.
Against a 6-minute running clock, perform the following…
1 Clean & Jerk (225/155 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (255/170 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (275/185 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
Time Cap: 6 Minutes

Scoring – Each muscle-up performed is worth 10 points. Once an athlete comes off the rings, they must move to the barbell and complete the Clean & Jerk before returning to the rings. The athlete’s final score will be the heaviest clean & jerk they successfully lifted (one point per pound), plus 10 points for each muscle-up completed. For example:

ATHLETE A – 255 lbs + 32 Muscle-Ups = 575
ATHLETE B – 295 lbs + 28 Muscle-Ups = 575

-My score was 515 ... 275# + 24 Muscle-ups ... was sharing rings and I probably could have done a little better on this (more muscle-ups) had I not been sharing rings with someone, but overall got a lot of intensity out of this. 

C.
One set of:
400 meter Farmers Carry (32/24 kg)

-Didn't time this, but this was tough and worth doing. 

D.
Three sets of:
Dumbbell Skull Crushers (2 x 35# DB) x 10 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows (135#) x 10 reps
Rest as needed

-Complete

E.
20 Minute ROMWOD

-Complete ... felt great.

PM Workout (1900) 

Basically got out the door out of boredom/stress relief ... I was really enjoying the structured running program I was on (I got through 10 of 12 weeks of the program). With this whole new job/relocation thing I wasn't able to finish it out. Still getting in some running... but haven't had a firm enough schedule to really commit to another program... anyway, got out the door and just added this in. On a very positive note, a 70 degree evening in San Diego is just about absolute perfect weather.

Every 5 for 30 minutes (6 sets):
400m Run (steep incline) / walk/jog back to bottom of hill

-Each of these took about 79-85 seconds. I think my route was a little short... but the incline more than made up for it. Tough on the lungs and legs, but overall felt pretty good.