12/9/17

Today was a very high volume session... but this was an extremely solid workout. I felt great on everything, handstand walk / muscle-up combo was a bit rough. Everything else I felt very fit on.

A.
3 Sets, for quality movement:
Ring Muscle ups x 1-10 reps (consistent unbroken sets, not maximum effort)
Pistols x 20 reps (alternating)
Handstand Walk x 20m

-This took about 15 minutes ... hit 10 unbroken reps on the muscle-ups each set ... handstand walks were rough, but got through them.

B.
Every 2 for 20 (10 sets):
Clean and Jerk x 2 reps (not touch-and-go), build over the course of 10 sets

-135#, 185#, 185#, 205#, 205#, 225#, 245#, 255#, 265#, 275# ... overall felt very good on these. Cleans were a bit rough after squatting yesterday, but no missed reps here.

C.
'Strict JT'-ish
For time:
21-15-9*
Strict HSPU
Strict Ring Dip
Push-ups
*5 Strict Pull-ups after each set of each movement (9 sets of 5 reps = 45 strict pull-ups)

-14:14 (PR for Strict JT = 15:19 from 4/6/16) ... so I am extremely happy to have PRed this workout and done 45 strict pull-ups thrown in there. Great stuff.

Rest about 10-15 minutes then...

D.
On a running clock:

AMRAP 4:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders

Rest 3:00, then at 7:00...

AMRAP 6:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders

Rest 3:00, then at 16:00...

For time:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders

-Result  =
-15 Wall-Balls
-26 Kettle-Bell Swings
-8:17 ... this is great conditioning ... solid way to end the day, left me totally wrecked.

E.
ROMWOD

-Complete