8/8/16

AM Workout (0600) 

This morning was a decent session, lights numbers on the lifting and the metcon was tough, but easier than I thought it would be. Felt solid over all, decent day in the gym. 

A.

Every 2 minutes, for 6 minutes (3 sets):

High Hang Power Snatch x 3 reps @ 50% (135#)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Power Snatch + Hang Power Snatch @ 60% (155#)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Power Snatch + Power Snatch @ 70% (175#)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Power Snatch @ 80% (205#)

Followed by…

Three sets of:

Snatch Pulls x 3 reps @ 105% (265#)

Rest as needed 

Strict DB Press (2 x 45# DB) x 10 Reps 

Rest as needed

-Complete ... got all reps easily 

B.

5 RFT:

20 Strict Ring Dips

14 Thrusters (135/95#)

(Compare to Dan Bailey = 12:49) 

-16:09 ... fun workout, not as bad as I thought it would be, mostly because I had to take so much rest on the ring dips. Thrusters were 4 sets of 10/4 and last set unbroken. Ring dips were all over the place, even some singles in there. Good workout overall though. 

C.

3 Sets:

Plank x :90
Rest as needed
BB Row x 10 Reps (135#) 

Rest as needed

-Complete 

PM Workouts

Every 2 for 20 minutes (10 sets):
200m Run

-Between 31 and 34 ... nothing crazy, always happy to get to hit the track.