1/28/17

AM Workout (0800)

Had an okay workout this morning... had to go over to the main-side gym on Quantico... it was fucking packed. On top of that, it is essentially a basic bodybuilding gym with limited crossfit equipment. Overall I was still able to get a solid session in, but didn't like the vibe of the whole place, was tough to get 'in the zone' in such a weird space... I tried to push through that shit and go hard... but this definitely was the worse session I've had in a while. I wanted to add some more stuff on the end of the workout, but by 0930 when I was finishing up, there were literally lines of people for different equipment.... fucking ridiculous. 

A. 
3 Sets:
Max Strict Pull-ups
Rest :60 

-22, 9, 7 ... felt solid on that first set... hopefully can get 23 on Friday.

B.
Take 15 minutes to build to today’s heavy Strict Press 

-95# x 5, 135# x 5, 155# x 1, 175# x 1, 185# (FAIL) - 175# went up very easily... 185# stopped me in my tracks ... this sucks big time... have gotten a lot worse at this lift while at TBS. 

C.
Back Squat 
Set 1 – 5 reps (225#) 
Set 2 – 3 reps (315#) 
Set 3 – 1 rep  (365#)
Set 4 - 1 rep  (375#)
Rest 2-3 minutes

-Complete ... no misses. 

D.
On a 15 Minute Clock: 

Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Thrusters (95/65#)
12 Toes-to-Bar

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Thrusters (95/65#)
12 Toes-to-Bar

Rest exactly 60 seconds, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Thrusters (95/65#)
12 Toes-to-Bar

-2 rounds
-2 rounds + 4 BBJO
-2 rounds + 6 BBJO ... this workout really tossed my salad ... toes-to-bar were ridiculously hard after the thrusters. Very solid conditioning, even if I didn't feel particularly great. 

E.
3 Sets:
Plank x :70
Rest as needed
Arnold Press x 12 reps
Rest as needed

-Complete ... presses went 30#s for one set and then 35#s for two sets ... shoulder were just smoked by this point, so went on the lighter side.

PM Workout (1630)

A.
Ever 5 for 20 (4 sets):
800 Yard Run

-2:40, 2:50, 2:51, 2:57 ... this was more rough than I thought it would be.

B.
ROMWOD

-Complete