12/6/17

AM Workout (0600)

Had a pretty solid workout this morning ... went in for open gym and programmed the session myself. Got a lot out of it... the conditioning was really fun.

A.
EMOM 15:
Split Jerk x 1 rep @75-85% (235-265#)

-5 sets @ 235#
-5 sets @ 255#
-5 sets @ 265# ... no misses, felt strong on everything.

B.
For time:
30/20 Bike Cals
12 Ground-to-Overhead (205/135#)
20/15 Bike Cals
9 Ground-to-Overhead (205/135#)
10 Bike Cals
6 Ground-to-Overhead (205/135#)

-11:02 ... fun workout... killer on the quads, especially after squatting yesterday. All reps were single power clean and push-jerks.

C.
3 Sets, not for time:
Double KB Single Leg Dead-lift (2 x 72# KB) x 10 Reps
Side Lateral Raises (2 x 10# DB) x 10 reps
Plank x :60
Rest as needed

-Complete ... good accessory work. The dead-lifts were rough on the hamstrings and glutes.

PM Workout (1730)

Hit the class after work... I was a bit fatigued, especially in my posterior chain this afternoon... took a new pre-workout that made me feel pretty decent on the bench press... but I felt terrible on the conditioning. I will not be taking this pre-workout again before doing crossfit... it was a bit high in caffeine and other weird stuff ... made my heart rate sky rocket quickly ... will be using it only for strength / bodybuilding stuff in the future. Anyway, despite this, still glad I got back in the gym and put in some extra volume.

A.
10 Minutes Iron-Scap work

-Complete

B.
Bench Press
3 sets of 7 reps
Rest as needed

-185#, 195#, 195# (fail - 6 reps) ... overall happy with this given all the jerks this morning, didn't push it too hard, but got through it.

B.
3 RFT:
15 Dead-lifts (225/135#)
20 Box Jumps (24/20")
25 Pull-ups

-8:59 ... first two rounds of DL unbroken, then last round was 5/5/5 ... box jumps were consistently slow... lots of jumping up / stepping down ... pull-ups were 15/10 every set. I was surprised with how bad I felt on this, but I tried to push through it and get as much intensity out of this as I could. I am interested to do this again.

C.
ROMWOD

-Complete ... felt amazing after the dead-lifting.