7/20/16

AM Workout (0530) 

Another morning class workout... wasn't really a fan of the programming today... metcon was stupid ... but tried to get as much intensity out of this as I could.

A.
Behind the Neck Split Jerk - 5 sets of 3 reps
Rest as needed

-205#, 225#, 245#, 260#, 270# (PR?) ... I don't think I've ever tested a 3 RM behind the neck jerk, but this is technically a PR.

B.
For time:
Row 500m

Rest 5:00

For time:
30 Power Cleans (115#)

Rest 5:00

For time:
Row 500m

-1:28.8 (not a PR)
-About 60 seconds? didn't really catch the clock, went unbroken though
-1:37.8 ... rough

PM Workout (1130) 

Had some time to get some extra work in, threw something together. Got some lifting in, wanted to hit a conditioning workout, but didn't have the time.

A.
Strict Press - 4 sets of 5 reps
Rest as needed

-95#, 115#, 135#, 155# ... last set was a big effort, didn't feel great.

B.
Every 2 minutes for 20 minutes (10 sets):
3 x Hang Power Cleans + 1 x Power Jerk

-185# x 2
-205# x 2
-225# x 2
-235# x 2
-245# x 1
-255# x 1 ... last set was tough, I was pretty tossed by the end of this, primarily from the fact that I was doing this outdoors and it was really hot at Camp Pendleton today.