9/24/16

This morning was a really great workout. I was really sore throughout my entire body from Thursday and Friday... but once I got warmed up and rolling I felt pretty solid on everything... not great, but I got through everything and was proud of my effort. Stoked to be able to dead-lift 315# for reps again without pain. Was training with other dudes and they lowered the loads on the barbell stuff, but pushed me through it as we were going around the same pace. Solid day in the gym; overall feeling fit and looking forward to hitting the ground running at TBS come October 03.

A.
EMOM 16 (4 sets):
Min 1 - 6 Strict Weighted Pull-ups (44#)
Min 2 - 6 SHSPU
Min 3 - 6 Muscle-ups
Min 4 - 6 SHSPU

-This ended up being 6/6, 6/6, 5/5, 5/4 for HSPU.... everything else unbroken. Solid warm-up.

B.
On a running clock:

For time:
1000m Row
20 Burpees-over-rower
20 Dead-lifts (315#)

at 10:00...

For time:
400m Run
10 Snatch (165#)
400m Run
10 Overhead Squats (165#)

at 20:00...

For time:
100 Double-Unders
30 Toes-to-Bar
20 Shoulder-to-Overhead (135#)

-8:19
-7:01
-3:58 ... rough... but great conditioning.

C.
EMOM 12 (4 sets):
Min 1 - GHD Sit-ups x 12
Min 2 - Hex DB Hold x :35 seconds (2 x 25# DB)
Min 3 - DB Wrist Curls x 15 reps (2 x 25# DB)

-Complete

D.
30 Minute ROMWOD / Stretching

-Complete ... felt amazing... really glad I got this in.