10/21/17

Got to program my own session today and a few people from the gym came out to workout with us. Overall a great session ... I felt solid on everything despite not hitting this much crossfit volume. Looking forward to getting after training over the coming months with a lot of workouts like this.

A.
Every 2 for 20 (10 sets):
Clean + Front Squat + Jerk

Build over the course of 10 sets to today's heavy complex (start around 60-65%)

-185#, 205#, 225#, 245#, 255#, 265#, 275# x 4 sets ... I felt very strong on all these reps ... jerk was a little questionable at 275#, but I tried to stay outside my comfort zone and get all those reps. Big effort, really fun training.

B.
On a running clock:

For time:
9-6-3
Thrusters (165/115#)
Muscle-ups

At 10:00 begin...

For time:

3 Rounds:
7 Dead-lifts (345/225#)
7 Bar Muscle-ups

straight into...

3 Rounds:
21 Wall-Balls (20/14#)
21 Toes-to-Bar

at 40:00 begin...

Teams of 2, one partner working at a time:
80-60-40-20
Calorie Row
40-30-20-10
Burpee Box Jump Overs (24/20")

-Result =
-4:20 ... unbroken thrusters ... Muscle-ups were 6/3 4/2 and 3
-12:45 ... I was surprised by how good everything on this felt, especially the bar MU ... haven't done any of them in 11+ weeks, but they felt very good. Each set was 5/2 ... I was a little bummed I had to break up the dead-lifts, but I haven't been doing any dead-lifts in conditioning workouts, will get this back soon.
-14:00 ... this was purely a grinder of a workout, great aerobic training/finisher.

C.
3 Sets of:
One-Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete ... presses were with a set with 50# and then two with 70# DB