10/12/17

Had a pretty decent lower body / conditioning workout this afternoon. Has been pretty stressful / time consuming while checking out of this school... but tomorrow is the last day and I'll be headed home on Saturday. Can't wait to get back into a solid training/diet/sleeping/work routine ... I've had fun switching up my training over the last 10 weeks, but I'm over not being back home and dictating how I spend the majority of my time.

A.
EMOM 12 (3 sets):
Min 1 - Snatch x 2 reps @ 70% (175 #)
Min 2 - Snatch x 2 reps @ 73% (185#)
Min 3 - Snatch x 2 rep @ 75% (190#)
Min 4 - Rest

-Complete ... felt very solid, got all of the reps easily.

B.
Back Squat
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
Rest 2-3 minutes between sets

-Complete ... felt better than last week, but didn't feel particularly great.

C.
'Fight Gone Bad-ish'
3 Rounds, for max reps (18 minute clock):
1:00 - Cal Row
1:00 - Sumo-Deadlift High Pull (75/55#)
1:00 - Box Jump Overs (24/20")
1:00 - Push-Press (75/55#)
1:00 - Air Squats
1:00 - Rest

-137, 125, 118 ... this was a similar stimulus to traditional FGB... but had to change the movements a bit... didn't want to do high repetition box jumps and didn't have access to a wall-ball... had to change the stuff around on the spot, but still got some great conditioning out of this.

D.
3 Sets:
Weighted Hip Extensions (35/25#) x 20 reps
Rest as needed
Front Rack KB Reverse Lunge (2 x 35#) x 20 reps (alternating)
Rest as needed

-Went light here, was pretty tossed from the previous work, but got through everything.