7/20/17

AM Workout (0530)

Had a really great workout this morning ... I was a little sore and tight when I woke up, but once I got moving I felt solid on everything ... we hit the class workout and then put some extra stuff together on the spot ... ended up being a really great workout.

A.
Every 2 for 20 (10 sets):
1 Snatch + 1 Overheard Squat (pause for 1 second in both the bottom of the snatch and the overhead squat)

-185#, 185#, 185#, 205#, 205#, 205#, 220#, 220#, 220#, 230# ... this is the best I've felt snatching in a very long time ... all the reps felt smooth and fast and the bottom position the snatch felt very solid for me. Really fun lifting session, looking forward to more of this in the future.

B.
For time:
200m Overhead Plate Carrry (45/25#) (must keep arms locked out with plate overhead)*
30 Calorie Row
30 KBS (53/35#)
200m Suitcase Carry (53/35#)*
20 Calorie Row
20 KBS (53/35#)
200m Overhead Plate Carry (45/25#)
10 Calorie Row
10 KBS (53/35#)
200m Suitcase Carry (53/35#)*

*If at any point you drop the plate or kettle-bell, you must perform 5 air squats

-13:34 ... only had to do 5 squats the entire workout ... it was on that second overhead plate carry ... that was a huge separator where people were breaking it up a bunch. Overall a fun/different conditioning workout that wasn't too taxing.

Rest ~20 minutes then...

C.
AMRAP 20, with a partner, alternating rounds:
2 Strict Muscle-ups
4 Strict HSPU
8 Assault Bike Calories

-16 Rounds + 4 Strict HSPU ... this was good gymnastics work, left my shoulders pretty fried.

D.
3 Sets:
Ring Push-up Plank Hold x :45
Rest as needed
DB Overhead Squats (50#) x 16 reps (8 each arm)
Rest as needed

-Complete

3 Sets:
Upside Down KB Front Rack Hold x :30
Rest as needed
Single-Leg Glute Bridge x 20 reps (10 each leg)
Rest as needed

-Complete

PM Workout (1330) 

Had an okay session in the afternoon ... I was pretty beat from this morning. I kept the weights light and the rest intervals short and got a quick pump. This session wasn't very taxing, but it was fun to get out of the office for a bit.

A.
DB Bench Press
3 Sets of 8
Rest 60-90 seconds

-60#, 70#, 80# DBs

B.
3 Sets of:
Close-Grip Pause Bench Press (3 second pause at bottom) @ 135# x 5 reps
EZ Bar Curl (60#) x 10 reps
Rest 60-90 seconds

-Complete

C.
Alternating DB Bicep Curls (2 x 40# DB)
3 Sets of 20 (10 each arm)
Rest 60 seconds

-Complete

D.
3 Drop Sets of:
10 +10 Rope Tricep Push-Downs (40# + 30#)
Rest 60 seconds

-Complete

E.
3 Super-sets of:
Cable Curls x 10 reps
Rope Cable Curls x 10 reps
Rest 60 seconds

-Complete ... don't remember the weights, just went for a pump

F.
3 Sets:
Overhead Rope Tricep Extensions x 10 reps
Rest 60 seconds

-Complete ... don't remember the weight