7/26/16

AM Workout (1100) 

Rough workout this morning... worked out alone in a super-hot outdoor gym (about 85 degrees) with no music. It was tough to go hard given I was alone and the intense heat.

A.

Work up to 1 RM Box Squat

Followed by 3 sets of:

Tempo Back Squats x 3 reps @ (4 down, 2 in bottom, 1 up)

-Box Squat Single = 385# ... no where near a PR, went on the lighter side.
-Tempo = 3x3 @ 225# ... light/easy, no back pain which is good though.

B.

For time:

1000m Row

25 Thrusters (95/65#)

25 Toes-to-Bar

100 Double-Unders

25 Thrusters (95/65#)
25 Toes-to-Bar

-12:00 ... hot...alone ...  awful ... no chalk, so T2B took longer than I expected.

C.

3 Sets:
Side Plank x :60 – right / left
Rest as needed

-Complete

PM Workout (1730) 

Felt like this morning wasn't a very good session... looked at the local gym WOD and figured I'd give it a go. Ended up being a solid conditioning session.

A.
Tempo Dead-lifts - 4 sets of 4 @ 6111 (6 second descent)

-225# Across ... didn't go super heavy, felt a good stretch in my hamstrings though.

B.
4 RFT:
25 Russian KBS (2 pood)
25 Toes-to-Bar
*EMOM: 5 Burpees

-10:40 ... fun / short WOD, felt much better this afternoon than I did this morning. Glad I got this in and got some good intensity.