12/29/17

Had a much better day in the gym this morning... this was the most fit I've felt since Christmas and the involved traveling / abnormal sleep/food. Anyway, hit the class workout and then added in some extra stuff, overall a great day in the gym.

A.
Iron-Scrap Protocol

-Complete

B.
EMOM 10:
Power Snatch x 1 rep

-185# x 5 sets, 215# x 5 sets ... all of these reps felt very easy, everything felt great.

C.
For time:
21-15-9
Over-the-Bar Burpees
Front Squats (135#)

-4:52 unbroken, bit of a burner on the legs.

Rest 10 minutes then...

For time:
30-21-15
Bike Calories
15-12-9
Dead-lifts (275#)

-7:21 unbroken ... dead-lifts were easy, the bike calories were extremely difficult for me after the front squats in part A... felt like I had nothing left.

D.
3 Sets of:
KB Alternating Front Rack / Overhead Hold (2 x 53#) x 40 meters (20 meters each arm)
Rest :60

then 1 set of: Double KB Overhead Carry (2 x 53#) x 20 meters

E.
3 Sets of:
Sandbag Hold (150#) x :60
Rest 2:00

-Complete

F.
3 Sets of:
Supinated Grip Weighted Strict Pull-ups x 8 reps (35#)
Rest 30 seconds
DB Skull Crushers x 12 reps (2 x 30#)
Rest 30 seconds
Cheat Barbell Curl, 3 second eccentric x 8 reps (95#)
Rest 2 minutes
-Complete ... got a huge pump from this, very fun finisher, haven't hit something like this in a while.

G.
EMOM 8 (4 sets):
Odd Minutes: 15 V-ups
Even Minutes: :45 Plank

-Complete ... burned my abs, was surprised by how difficult this was.