12/28/16

AM Workout (1100)

Worked out alone today, which was a bit rough, but once I got going I felt fit and had a good workout. I felt pretty solid on pretty much everything, which was surprising. Overall my body is feeling much better than it did after that last field exercise ... amazing what a couple weeks of solid workouts and good rest can do.

A.
Every 2 for 20 (10 sets):
1 Power Clean + 1 Push-Press + 1 Power-Jerk + 1 Split-Jerk

-185#, 185#, 185#, 205#, 205#, 205#, 215#, 215#, 220#, 225# ... not super heavy, the push-press was definitely the limiting factor here, but this was good training.

B.
For time:
12 Thrusters (165/110#)
12 Burpees-over-the-bar
12 Squat Clean Thrusters (165/110#)
12 Burpees-over-the-bar
12 Ground-to-Overhead (165/110#)
12 Burpees-over-the-bar

Rest 5 minutes then...

21-15-9
GHD Sit-ups
Ring Dips

Rest 5 minutes then...

3 RFT:
15 Wall-Balls (20/14#)
25 KBS (53/35#)
5 Dead-lifts (315/225#)

-10:20 ... was gunning for under 10, thrusters were 8/4 and all other barbells movements were singles.
-4:11 ... this surprised me with how fast I went through this, dips were 10/6/5, 8/7 and 9
-7:40 ... had some outrageous transitions here across the entire gym ... could have gone a lot faster under different conditions, but still got a solid workout out of this.

C.
3 Super-Sets:
Incline DB Bench Press x 12 reps @ (2 x 45# DB)
Supinated Grip BB Row x 8 reps @ (135#)
Rest 2:00

-Complete

D.
3 Super-Sets:
Standing EZ Bar Curls x 10 reps @ (50# + EZ bar of unknown weight)
Inclined EZ Bar Tricep Extensions x 10 reps @ (50# + EZ bar of unknown weight)
Rest 2:00

-Complete

PM Workout (1600) 

60 Minute Yoga Class

-Complete