11/10/16

This morning was an okay session. Got in the gym around 0830 after a solid night's sleep. I worked out alone and just put together something on the spot. Didn't really push the loading and I couldn't really focus during the conditioning stuff... didn't get great intensity out of it, just kind of went through the motions. Overall, at least I got in the gym.

A.
2 Sets (10 minute clock):
On a 2:00 Clock:
100 Double-Unders
Max Reps Muscle-ups
Rest 3:00

-9 reps
-9 reps ... did 8 unbroken MU + 1 rep for each set. Both sets of DU were in about 60 seconds ... solid warm-up.

B.
On a 25 Minute Clock:

EMOM 10:
1 Power Clean + 1 Power Jerk

Rest 5:00

EMOM 10:
1 Power Clean + 1 Front Squat + 1 Split-Jerk

-185#, 185#, 205#, 205#, 225#, 225#, 225#, 235#, 235#, 235#
-185# x 3 reps, 205# x 3 reps, 225# x 6 reps

C.
3 RFT:
400m Run
10 Clean and Jerks (155#)
20 Toes-to-Bar
30 Wall-Balls (20#)

-22:40 ... I think I had a long 400 and I had some big transitions between movements, but still got a pretty decent workout out of this.

D.
3 Sets:
Side Lateral Raise x 12 reps (2 x 10# DB)
Rest as needed
Plank x :60
Rest as needed

-Complete

E.
10 Minutes lower body banded mobility

-Complete