1/14/17

AM Workout (0730)

Had a super solid workout this morning ... higher volume session and I felt good on everything. Really happy to be able to train hard like this at TBS. Worked out with a guy I've never worked out with who has some crossfit experience, it was a really nice change to workout with someone else. We definitely got more out of this working out together. Great workout, great way to spend my Saturday morning.

A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

-185#, 205#, 225#, 235#

B.
EMOM 12:
Power Snatch + Overhead Squat
Build over the course of 12 sets

-135#, 135#, 165#, 165#, 185# x 6 sets, 195#, 195#

C.
3 Sets:
Seated DB Strict Press x 8 reps
Rest as needed

-2 x 50# DB, 2 x 60# DB, 2 x 60# DB (fail - 8 reps) ... felt tough, shoulders were pretty much dead by the time I got here.

D.
Back Squat
Set 1- 5 reps (245#)
Set 2- 3 reps (335#)
Set 3- 1 rep (355#)
Set 4- 10 reps (245#)
Set 5- 10 reps (245#)
Rest 2-3 minutes

-Just went off feel here, added 20# to each set over last week, except the single, which was only 10# more.

E.
On an 18:00 Clock:
Complete as many rounds and reps as possible in 2 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
Rest 4 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

-2 Rounds + 5 Thrusters ... 2 rounds ... 1 round + 8 burpees ... ROUGH... very solid conditioning, tough on the lungs and legs.

F.
3 Sets:
Plank x :75
Side DB Lateral Raise x 10 reps (2 x 20# DB)
Rest as needed

-Complete

G.
20 Minute ROMWOD

-Complete

PM Workout (1400) 

Had a solid afternoon session... trained with the same guy again, got a really good workout in. I felt really solid on the rowing... legs were a little shot on the squat cleans, but overall tried to push everything as much as I could. Definitely have had times in my life where I would have cruised through part A much quicker... but I'm okay with that... I'm really just happy to actually get to workout on my accord. 

A.
AMRAP 12:
9 Dead-lifts (185/125#)
7 Bar Muscle-ups
5 Squat Cleans (185/125#)

-4 Rounds + 3 dead-lifts ... bar MU were UB ... 4/3 ... 5/2 ... 5/2 ... dead-lifts were UB then 3 sets of 5/4 and squat cleans were all singles ... tough after the squats and thrusters this morning.

B.
Twenty Sets of:
250m Row (at PR 2k pace)
Rest :30

-Tried to keep a 1:39/500m pace, but I dropped off quite a bit on the second half. All of these were between 1:38 and 1:46 ... overall really solid cardio, lungs felt great.

C.
150 Bicycle Crunches in as few sets as possible

-Went 100/30/20 ... burner.