6/13/17

AM Workout (0530)

I was pretty tired when I woke up today ... I didn't feel particularly great on anything ... but overall glad I gave this workout a run-through... was a good way to start the day.

A.
'Filthy Fifty' (backwards)
50 Double-Unders
50 Burpees
50 Wall-Ball
50 Back Extensions
50 Push-Press (45/35#)
50 Knees-to-Elbows
50 Walking Lunges
50 KBS (35/24#)
50 Jumping Pull-ups
50 Box Jumps (24/20")

-19:48 .. did the wall-balls and KBS unbroken, which was cool given that doing those unbroken were goals of mine going into this workout.

B.
ROMWOD

-Complete ... felt very good.

PM Workout (1500)

Snuck in some extra volume at the gym at work. Was a solid session.

A.
On an 18:00 Clock:
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 55% (175#) of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Split Jerks @ 65% (205#) of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 75% (235#) of 1-RM Clean & Jerk

-Complete ... didn't feel particularly great here ... but the loads were low, got all the reps easily. 

B.
Three sets for max meters of:
90 Seconds of Rowing
Rest 90 seconds
60 Seconds of Rowing
Rest 90 seconds
30 Seconds of Rowing
Rest 3 minutes

-Result:

458 + 322 + 178

456 + 315 + 161 

458 + 312 + 171 ... very solid rowing session ... this left me more tossed than I thought it would ... very nice change from just rowing distance intervals.