7/17/17

AM Workout (0630) 

Felt good on the gymnastics stuff ... felt terrible on my jerks today, it really pissed me off a lot. I should not be missing reps at 265# ... can't remember the last time I missed that lift.

A.
For time (subtract 3:00 from final time for score)
15 Strict HSPU
15 Pistols (alternating)
Rest 90 seconds
12 Strict HSPU
12 Pistols (alternating)
Rest 60 seconds
9 Strict HSPU
9 Pistols (alternating)
Rest 30 seconds
6 Strict HSPU
6 Pistols (alternating)

-8:00 - 3:00 = 5:00 total time ... went unbroken on all sets except the 9... had to go 6/3 there ... 15 and 12 unbroken was big for me though... didn't know I had 15 unbroken ... I think 15 unbroken is a PR?

B.
Every 2 for 20 (10 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 60% (185#)
Sets 3-4 = 2 reps @ 70% (225#)
Sets 5-6 = 1 reps@ 75-80% (235 - 255#)
Sets 7-8 = 1 rep @ 80-85% (255 - 270#)
Sets 9-10 = 1 rep @ 90%+ (285#)+

-This went really shitty .... hit the triples at 185#, doubles at 225#, singles went 245#, 245#, 265# (fail jerk) 265# (fail jerk), 265#, 265# ... didn't get about 85% for the day ... but my shoulders and triceps were still beat up from Saturday... had trouble locking out my right arm, haven't had this issue in a very long time, but it used to happen a lot when I would train a lot of volume.... could have been the 42 strict HSPU beforehand, but either way, frustrating.

C.
For times:
50-40-30-20-10
Assault Bike Calories
1:1 rest

-2:14 / 2:37 / 1:25 / :30 / :18 ... went out really hard on the first set, ended up really catching up to me and I slowed down a lot on the set of 40 ... overall a very challenging workout, burned my lungs and legs.

PM Workout (1630) 

A.
'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

-14:22 ... every other time I've done this workout with 'hand-release' push-ups ... the fastest time being last September with a time of 16:35 ... but today I just did regular push-ups ... splits ended up being 4:00 for pull-ups, 9:00 for push-ups .... didn't catch the splits for the sit-ups or air squats, but I did them altogether in about 5:20 ... overall a short burner that didn't leave me too tossed. Happy to get this in after a really hard session this morning.

B.
ROMWOD

-Complete