10/7/17

Wow... today kicked my ass... and only because of part C... those sled pushes DESTROYED me. I was having trouble simply putting away my weights ... cut the accessory work afterward way down... was just too tossed to push it at all... haven't been this taxed from a workout in a long time... I guess I need to do more sled work.

A.
Snatch-Grip Dead-lift
5x5
Rest as needed

-205#, 225#, 255#, 275#, 295# ... felt very solid on these, haven't done them in months (maybe years?) so didn't really know how to load them, just went off feel.

B.
3 RFT:
20 Wall-Balls (20/14#)
20 KBS (53#/35#)
10 Power Cleans (185/125#)

Rest 5 minutes

3 RFT:
10 Dead-lifts (225/155#)
20 KBS (53/35#)
20 Wall-Balls (20/14#)

-10:06
-8:44 ... both of these were solid conditioning pieces ... got a lot of good intensity out of this.

Rest 10 minutes then...

C.
8 Rounds, with a partner (4 rounds each):
100m Sled Push (Weighted of sled + 90#)
Rest is partner's set

-This took about 10 minutes total... it was on shitty dry grass with an old shitty sled... I haven't felt so taxed from something in ages... I also have never pushed such a small load on a sled, but the friction and lack of a solid surface made this terrible. Great training... but damn I was smoked.

D.
3 sets of 20 (10 each arm):
Single-Arm DB Preacher Curl
Rest as needed

-30# across ... couldn't push the loading... was totally destroyed by this point.

E.
3 sets of 10:
EZ Bar Bicep Curls
Rest :90

-70# across

F.
3 Sets of:
Close-Grip Cable Curl x 10 reps
Close-Grip Reverse Cable Curl x 10 reps
Rest :90

-25# across ... good pump/finisher.