1/7/16

AM Workout (0800)

Had an awesome workout this morning, basically had the gym at TBS to myself the entire morning. Usually the gym is packed and there isn't enough room or equipment to do everything I want to do, but this morning I was able to get in everything I had planned out and had a super solid workout. This was the best workout I've had at TBS in a while, maybe the entire time I've been here? Anyway, I was really happy how recovered and fresh I felt given that we hit the E Course yesterday. I didn't feel strong and my lifting numbers were very low, but I am at ease with the fact I'm losing strength while here... TBS is almost half way over and I will get back to regular strength training then. For now, I am just happy to get in a training session like this.

A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

and then..

Take exactly 10 minutes to build up to today's heavy DB Press x 8 reps

-Strict Press x 1 up to 175# (95# x 8, 125# x 5, 145# x 2, 165# x 1, 175# x 1)
-Push-Press x 1 up to 225# (185# x 5, 215# x 2, 225# x 1)
-DB Press x 8 up to 2 x 60# (40#s, 50#s, 60#s)

B.
Back Squat
Set 1- 5 reps
Set 2- 3 reps
Set 3- 1 rep
Set 4- 10 reps
Set 5- 10 reps
Rest 2-3 minutes

-5 = 225#
-3 = 315#
-1 = 345#
-10, both sets= 225#

C.
For time:
27 Thrusters (95/65 lbs)
12 Bar Muscle-Ups
21 Thrusters
9 Bar Muscle-Ups
15 Thrusters
6 Bar Muscle-Ups
9 Thrusters
3 Bar Muscle-Ups

Rest 5 minutes then...

For time:
50 Dead-Hang Strict Burpee Pull-ups

-11:45 ... this was rough ... thrusters were 20/7 ... 7/7/7 ... 10/5 ... 9 ... Bar MU were 4/4/4 ... 4/3/2 ... 3/3 ... 3 ... overall great conditioning, was definitely weird doing this in a bodybuilding gym filled with dumb Marines, specifically some retard doing lat-pulldowns with straps on his hands right next to me ... but great conditioning, glad I got this in.
-6:30 ... stayed consistent here, just got through it, was tough after the thrusters.

D.
Every 3 for 9 minutes (3 Sets):
Plank x :60
DB Side Lateral Raise x 10 reps (2 x 20# DB)

-Complete ... good accessory work, planking felt bad, haven't been doing it much lately.

E.
15 Minute ROMWOD

-Complete ... felt awesome, low back/left glute was a little tight from yesterday.

PM Workout (1500)

Got in and out of the gym quickly this afternoon, got some solid cardio in and put the core work together on the spot. Nice PM session.

A.
Every 3 for 30 (10 sets):
500m Row

-Result:

1 = 1:49.5
2 = 1:47.8
3 = 1:48.3
4 = 1:47.2
5 = 1:46.7
6 = 1:46.7
7 = 1:47.5
8 = 1:48.6
9 = 1:48.6
10 = 1:49.2

B.
3 Rounds:
15 Hollow-Rocks
30 Russian Twists (20#)
Rest 2:00

-Complete