11/13/17

AM Workout (0630)

Got into the gym for open gym this morning... was in and out in an hour. I had a pretty solid workout, I was a little tight in my hamstrings and traps, but once I got warmed up I felt good on everything.

A.
Four sets of:
Hang Snatch* x 2 reps @ 75-80% (185-195#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed

-185# across ... felt very strong on these

B.
Three sets of:
Snatch x 1 rep @ 85% (210#)
Rest as needed

-Complete

C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 90% (220#)
Rest as needed

-Complete

C.
2 RFT:
25/15 Calorie Assault Bike
10 Ring Muscle-ups

-5:59 ... unbroken ... goal was to get the muscle-ups unbroken, splits were 2:43 / 5:59 ... slowed down on that second bike. Had a huge transition across the gym, so lost some time there, but still got a lot of good intensity out of this.

PM Workout (1730) 

Got in for the class workout in the afternoon. The lifting was a little rough... but enjoyed the conditioning piece a lot.

A.
5 Sets of:
Back Rack Lunges x 3 Right Leg + 3 Left Leg
Rest as needed

-135#, 185#, 235#, 255#, 275# ... last set was a bit sketchy. Have never done this lift for such low reps/heavy weights... but got it done.

B.
'The Ghost' (24 minute clock)
6 Rounds, for max reps:
1 Minute - Rowing Cals
1 Minute - Burpees
1 Minute - Double-Unders
1 Minute - Rest

-Cals = 138 (29,25,22,22,20,20)
-Burpees = 75 (15,13,13,12,11,11)
-DU = 635 (105, 107, 105, 107, 102, 109)
-Total = 848

-This was really great conditioning ... unbroken sets of DU for all the sets... rowing and burpees slowed down a bit, but I was really focusing on those big unbroken sets of DU. Great stuff, really fun and challenging conditioning.