7/18/16

AM Workout (0530) 

Hit the class workout at the local gym. It ended up being a pretty decent workout. 

A.

Close Grip Bench Press - 5x5 

-165#, 175#, 185#, 195# (f - 4 reps), 195# (f - 4 reps) ... couldn't lock out those last two. Didn't feel particularly strong, but was rushed going at the classes' pace.

B.
15 Rounds for Time:
1 Dead-lift (315#)
2 Strict HSPU
3 Strict C2B Pull-ups
4 Russian KBS (2 pood)

-13:24 ... this ended up being a pretty solid conditioning workout. It wasn't very metabolically taxing, but was good to move through at a consistent pace. First heavy-ish dead-lifting I've done in a while, felt okay though. 

PM Workout (1200) 

A.

Muscle Snatch - 3 sets of 2 reps
Rest as needed

-135#, 155#, 175# (f - only 1 rep) ... didn't really warm-up, felt like ass. 

B.

High Hang Snatch + Snatch Balance + Snatch-Grip Push-Press x 3 sets
Rest as needed

-175#, 185#, 195# 

C.

Every 3 for 15 (5 sets):
Snatch x 1 rep 

-185#, 195#, 205#, 215#, 225# ... didn't feel great, but got these in. 

D.

Snatch Pull - 3 x 3
Rest as needed

-225# Across 

E.

3 RFT:
500m Row
15 Knees-to-Elbows
15 KB Snatch Right (53/35#)
15 KB Snatch Left (53/35#)

-13:26 ... tough workout on the hands... those snatches really tore up my calluses. Overall a good finisher to the day though.