9/12/16

AM Workout (0600) 

This morning was a pretty solid workout... I drank a bit on Saturday and felt kind of crappy yesterday... going to lay off the alcohol for a while, get too much regret from being hungover and wasting time/feeling less fit. Despite drinking, overall I felt pretty decent on everything this morning. Cut the workout a little short, didn't do any lifting before the conditioning stuff, it was a nice change.

A.
4 RFT:
15 Calorie Row
15 Bench Press (135/95#)

Rest 5:00

For Time:
15 Squat Clean (155/105#)
12 Thrusters (155/105#)
9 Clean and Jerk (155/105#)

Rest 5:00

AMRAP 8 Minutes:
4 Burpees
2 Hang Power Clean (205/145#)

-7:58 ... bench went UB ... UB ... 8/7 ... 5/5/3/2
-5:01 ... 15 squat cleans were the worst part, was pretty smooth after that
-12 Rounds

B.
3 Super-Sets:
Weighted Strict Pull-ups (35#) x Max Reps
Strict Dips x 1/2 PR + 2 reps = 12 reps
Rest :90

-12,7,7 for the PU, dips were consistent and easy.

PM Workout (1630) 

Wasn't planning on it, but ended up doing the class workout. It was a Hero workout that I've wanted to do for a long time. Got a lot out of this workout, I felt very fit and confident with everything, didn't really slow down at all.

A.
'Glen'
For time:
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs (15')
1 Mile Run
100 Burpees

-26:50 ... 2:40 'Grace' all as singles ... basically 6:30 and 7:10 miles ... 100 burpees took just under 7 minutes. Surprised with how solid the burpees felt. Overall a big effort on this, great workout.

B.
20 Minutes Mobility

-Complete