7/15/17

I was pretty sore yesterday and when I woke up this morning ... took a little but longer to warm up, but once I got started on the first interval I felt great. Really solid training overall, proud of myself for programming this up and how it turned out. It was a really fun and hard day in the gym. Also proud of my fiance for really pushing the loading on these workouts and getting way outsider her comfort 
zone.

On a running clock: 
 
A.
Every 6 minutes for 30 minutes (5 sets), for times:
Run 400m 
15 C2B Pull-ups
10 Overhead Squats (155/105#) 

Rest 10 minutes until the clock reaches 40:00 and then... 

B.
Teams of 3*:
50 GHD's (each)
75 Ring Muscle-ups (total)
75 Hang Power Cleans (205/135#) (total) 

*First athlete will perform GHD sit-ups. Once 50 reps are complete they move to the rings and start accumulating reps of the muscle-ups, while the Partner 2 starts GHD sit-ups. Once Partner 2 completes 50 GHD sit-ups, they will move to the rings and assist Partner 1 in accumulating muscle-up reps, while Partner 3 starts performing GHD sit-ups. Once the third Partner completes 50 GHD sit-ups, they will move to the rings and assist Partner 1 & 2 in accumulating muscle-up reps. Once 75 reps have been completed, they will move to the barbell for a total of 75 hang power cleans.

-Result = 

A = 
1. 2:24
2. 2:20
3. 2:25
4. 2:35
5. 2:41 ... this was some great training ... I felt solid on everything ... each set was unbroken and at a very high intensity ... run slowed down a bit on those last two sets, but I tried to push it as much as I could. Great stuff.

B = 16:23 ... I went first on the GHD, finished the 50 in 2:01 ... finished 15 muscle-ups by the time the second person finished their set of GHDs ... tried to get sets of 3-4 after that ... hang cleans were usually sets of 5 with a few big sets of 7 and 9 reps randomly in the middle. Overall a really tough partner workout and a solid compliment to part A.