9/28/16

Have a lot of negative stuff going on in my life... brought a lot of that in the gym with me this morning. I tried to get as good of a workout as I could. Strict Pull-ups were solid, metcon was quite the ass kicker.

A.
Death by Strict Weighted Pull-ups (53#)

-Round of 7 + 4 reps into the set of 8

B.
Five sets of:
Narrow-Grip Overhead Squat (power clean and jerked from floor) x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

-135#, 135#, 165#, 185#, 205# ... went through this quickly, didn't push the loading at all.

C.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

-135#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading here either, just got through it quickly.

D.
Three rounds for time of:
30/20 Calories of Assault Bike
20 Toes-to-Bar
15/10 Strict Handstand Push-Ups

Rest until the 20 minute mark, and then. . .

Three rounds for time of:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
15/10 Strict Ring Dips

-16:20 ... HSPU took a while
-13:45