10/6/16

This morning was a pretty decent workout ... I have basically been pressed for time and haven't had a second to myself for three days. Finally had a morning free and it was great to get some time in the gym, even if I was working out alone. 

A.

Strict Overhead Press

* Set 1 – 5 reps @ 50% (95#)

* Set 2 – 5 reps @ 60% (115#)

* Set 3 – 5 reps @ 70% (135#)

* Set 4 – 3 reps @ 85% (155#) 

* Set 5 – 3 reps @ 85% (155#) 

* Set 6 – 3 reps @ 85% (155#) 

* Set 7 – 3 reps @ 85% (155#) 

* Set 8 – 10 reps @ 70% (135#) 

Rest 2 minutes between sets.

-Complete ... haven't been pressing much lately, but overall felt solid. Didn't really warm-up properly, set of 10 at 135# felt easier than the set of 5 at 135#. Was warm by the end of this though. 

B. 

Every 2 minutes, for 18 minutes (9 sets):

*Sets 1-3 – Power Clean to a “Heavy” Triple

*Sets 4-6 – Power Clean to a “Heavy” Double

*Sets 7-9 – Power Clean to a “Heavy” Single

Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.

-Triples = 205#, 225#, 245# 
-Doubles = 265#, 265#, 275# 
-Singles = 275#, 285#, 295# (f) ... was feeling pretty good on these, but I was crammed into a tiny little space that was challenging to lift within ... very crammed for space, but 285# is solid for the day. 

C.
5 RFT:
15 Wall-balls (20#)
10 Toes-to-Bar
5 Power Cleans (145#) 

-Unbroken 6:58-ish? I don't remember my time exactly, just went unbroken and as hard as possible... had some big transitions, but was good to get some crossfit in. 

D.

Three super-sets of:

Dumbbell Skull Crushers x 10 reps (2 x 30# DB) 

Supinated-Grip Pull-Ups x 10 reps

Rest 1 minute 

-PU ended up being 10/10/7... rest period caught up with me.