6/7/17

AM Workout (0530)

Hit the class workout this morning ... got a really good conditioning workout out of it.

A.
EMOM 16:
Strict Muscle-ups x 2 unbroken reps

-There was some muscle-up skill work in the class ... made this up on the spot and gave it a go. Haven't done strict in a very long time, was a nice change.

B.
On a running clock:
For time:
50-35-20
Wall-Balls (20/14#)
KBS (53/35#)
*200m KB Farmer's Carry (1 x 53/35# KB)

when the clock reaches 20:00...

For time:
100 Calorie Assault Bike

-13:50 ... only broke up the set of 35 into 21/14 for both the WB and KBS ... otherwise unbroken... felt really good on this.
-6:40 ... tried to maintain 60 RPM for the entire 100 cals ... was a good finisher on the legs.

PM Workout (1630)

Snuck in the gym on mainside and got this in before heading home.

A.
On a 18:00 Clock:

 Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55% (135#) of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65% (165#) of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 2 Overhead Squat @ 75% (185#) of 1-RM Snatch

-Got all these reps easily, low percentages ... was some good reps ... wasn't going to snatch otherwise this week, so wanted to get these in.

B.
3 Sets:
Flat DB Bench Press (thumbs toward head)  x 10 reps (2 x 55# DB)
Rest as needed
Side Lateral Raises x 10 reps (2 x 15# DB)
Rest as needed

-Complete

C.
3 Sets:
Incline / Flat / Decline EZ Bar Curls x 21 reps (7 of each angle w/ 50# bar)
1:00 Rest

-Complete ... huge pump

D.
3 Sets, with last set being a drop set of max reps:
Push-downs with row pulley x 10
1:00 Rest

straight into...

3 Sets, with last set being a drop set of max reps:
Push-downs with rope x 10
1:00 Rest

straight into...

3 Super-Sets, with last set being a drop set of max reps:
KB Curls (2 x 35#)
Push-downs x 10
1:00 Rest

-Complete ... don't remember the weights on the cable push-down stuff, but overall this was a good pump/finisher ... solid burn in the triceps.