7/5/17

Had a really good workout today... went to an open gym at the local gym and put together something on the spot, ended up being a great session. Fun to get something tough in after a few days of vacationing/partying.

A.
Every 2 for 12 (6 sets):
Power Clean + Push-Jerk
Build over the course of 6 sets

-185#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading, used as a warm-up.

B.
Every 3 for 18 (6 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 65% (205#)
Sets 3-4 = 2 reps @ 75% (235#)
Sets 5-6 = 1 rep @ 85% (265#)

-Didn't feel particularly great on any of these, was doing them in squishy running shoes and no belt or sleeves ... but got through all the reps.

C.
Every 9 for 27 (3 sets) for times:
Run 800m
12 Toes-to-Bar
9 Bar Muscle-ups
6 Clean and Jerks (225/155#)

-7:11
-7:20
-8:06 ... felt good on this workout, very fun and challenging.

D.
3 Sets:
1 Arm Overhead Squats x 20 reps (10 each arm) @ 35# DB
Rest as needed
Supinated Grip Strict Pull-ups x 10 reps
Rest as needed

-Complete

E.
3 Sets:
Seated Floor DB Press x 10 reps (2 x 35# DB)
Rest as needed
BB Bicep Curl x 10 reps (75#)
Rest as needed

-Complete