4/10/17

Had a very long day at work... worked from 6 am to 7 pm... but got into the gym around 7:30 and had a surprisingly good workout. Didn't feel great... but I was proud that I forced myself to get in some tough conditioning stuff.

A.
Every 2 for 16 (eight sets of):
Split Jerk x 1 rep
Rest 60-90 seconds
*Sets 1-2 – 60% (185#) of 1-RM Clean & Jerk
*Sets 3-6 – 75% (225#)
*Sets 7-8 – 85% (255#)

-Easily got all these reps... went off of 300# even though my all time PR is 315#... had to be a little more realistic with my numbers today given that I've been in shit-hole TBS the last 7 months.

B.
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

Rest 10:00 then...

Four rounds for time of:
15 Thrusters (95/65 lbs)
15 Toes-to-Bar

-6:36 ... this was around an :80 PR ... which was surprising ... OHS easily unbroken, PU were 17/8/7/5/5 ... 10/10/10 ... 6/6/6 with very little rest.

-8:52 ... this was brutal after 'Josh' ... the only set I got unbroken of anything was the first set of thrusters ... after that it was kind of a shit-show. 

C.
Three sets of:
45 Second Hex Dumbbell Hold (2 x 20# DB)
(hold the DB in a claw grip by the head of the hex DB by your side)
Rest 30 seconds
40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)
Rest 30 seconds
DB Side Lateral Raise x 10 reps (2 x 10# DB)
Rest 2 minutes

-Complete ... solid accessory/finisher ... tough on my forearms.