12/8/17

Had as solid workout this morning. Felt great on the lifting. Got into open gym and got after this alone, ended up being a really great workout.

A.
Back Squat
Set 1 - 4 reps @ 70% (285#)
Set 2 - 3 reps @ 80% (325#)
Set 3 - 3 reps @ 80% (325#)
Set 4 - 2 reps @ 90% (365#)
Set 5 - 2 reps @ 90%+ (375#)
Set 6 - 2 reps @ 90%+ (375#)
Set 7 - 2 reps @ 90%+ (375#)
Set 8 - 2 reps @ 90%+ (375#)
Set 9 - 2 reps @ 90%+ (375#)
Rest 2-3 minutes between sets

-Complete, best squatting has felt in a while. 5 doubles at 375# were all solid.

B.
On a 20:00 clock:

0:00 - 10:00
Build to a Heavy Snatch Double, 1.1 (2-3 seconds between reps)

10:00 - 20:00
Build to a Heavy Snatch x 1 rep

-Doubles = 185#, 195#, 205#, 215#
-Singles = 185#, 205#, 220#, 230#

C.
3 sets of:
KB Front Rack Step-Ups x 20 reps, alternating @ 24" box w/ 2 x 35# KB
Rest as needed
Bent-Over Unsupported Wide Rows x 20 reps (10 right, 10 left) @ 35# KB
Rest as needed

-Complete... step-ups were rough

D.
10:00 Clock (5 sets) of:
60 Seconds to complete 15 Calorie Assault Bike, remaining time is max burpees
60 Rest

-15, 10, 8, 6, 6 ... this rocked me. My lungs were fucked after this, great workout. Would like to do more stuff like this in the future.