11/20/17

AM Workout (0600)

Had a solid workout this morning, wasn't anything too crazy, but it was good hard work.

A.
Four sets of:
Hang Snatch* x 2 reps @ 80-85% (195-210#)
*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

-197#, 197#, 204#, 204# ... had kilogram plates on there, little different numbers than I would usually do, but I felt very solid on everything.

B.
Three sets of:
Snatch x 1 rep @ 90% (220#)
Rest as needed

-Complete ... no misses, felt solid.

C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 95% (235#)
Rest as needed

-Complete

D.
Build to a tough single in 12 minutes:
Dead-Stop Front Squat

-185#, 235#, 285#, 305#, 315# .. haven't done these in a very long time, but it was a nice change.

D.
For time:
55 Bar-Facing Burpees
55 Pull-ups
55 Calorie Assault Bike
55 HSPU

-16:50 ... burpees and cals were at a consistent pace ... pull-ups were 25/10/5/9/6 ... HPSU were 15/5 and then a shit-show of random reps. Big effort on this, really burnt my shoulders. Overall a big effort, this was definitely a fun and challenging workout.

PM Workout (1300) 

A.
4 Mile Group Run

-Ran as a battalion... was a slow pace, finished around 40 minutes total ... was a good warm-up though.

B.
Every 2 for 20 (10 sets):
200m Run

-Fastest/slowest were 30/34 ... very consistent within this range today, felt pretty solid running.