1/22/17

AM Workout (0830) 

Despite a very tough week of training at TBS, binge drinking Friday night and suffering a wicked hangover yesterday, I felt surprisingly very fit on the workout this morning. Overall had a great session in the gym... it was fun to actually feel fit and attack the workout instead of simply going through the motions and beating myself up for not being able to train hard. Had a great time this morning, really solid way to spend my weekend liberty. 

A.
(24 minute clock): 
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk

-Push-Press = 235#
-Push-Jerk = 255# 
-Split-Jerk = 275# ... heaviest I've gone overhead in a very long time, this was out of a squat rack in a bodybuilding gym, so didn't push it any further. 

B.

Back Squat
Set 1- 5 reps @ (225#)
Set 2- 3 reps @ (315#)
Set 3- 1 rep @ (370#) 
Set 4- 10 reps @ (260#) 
Set 5- 10 reps @ (260#) 
Rest 2-3 minutes

-Complete, no misses, pushed the loads a little bit over last week, best squatting has felt in a while. 

C.
Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

For time:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

-25 TTB
-14 Ground-to-Overhead
-7:07

-I was pretty gassed out by that last interval, overall extremely solid conditioning. Great stuff. 

D.
Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes

-Complete @ 2 x 15# DB ... rough ... first set unbroken, had to break up the sets of skull crushers on the second and thirds set with a short 10-15 second break. Really blew up my triceps. 

E.

3 Sets: 

Plank x :60 seconds 

DB Side Lateral Raise (2 x 15# DB) x 10 reps 

Rest as needed 

-Complete 

PM Workout (1530) 

Had a decent session this afternoon, changed around what I had written out, but still got a lot out of this, felt solid on everything. 

A. 
EMOM 12: 
1 Power Snatch + 1 Overhead Squat 
Build over the course of 12 sets 

-135# x 3 sets, 165# x 3 sets, 185# x 3 sets, 205# x 3 sets ... felt really solid on these ... was surprised given the intensive shoulder stuff this morning. 

B.
Every 3 for 30 (10 sets):
Row x 20 Calories 
Hand-Stand Walk x 30 feet 
Strict Pull-ups x 5 

-Complete ... all sets around 2:00-2:30 ... this was some steady cardio, nothing too taxing ... just good handstand practice, got a few of the sets of 30 feet unbroken ... haven't been doing this movement much at TBS, but glad I'm throwing it back in there as extra volume. 

C. 

In as few sets as possible:

200 Bicycle Crunches 

-Went 130/40/30 ... good burner.