1/22/18

AM Workout (0530) 

Had a very solid training session this morning. I am still a bit sore from last week, but once I warmed up I felt great on everything.

A.
On the :90 x 3 rounds @ 40% (95#)
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch

-Good Warm-up

B.
1 Low Hang Snatch + 1 Snatch
3 sets @ 72% (180#)
2 sets @ 77% (192#)
2 sets @ 82% (205#)

-Complete ... no misses, felt very fast and strong on these.

C.
EMOM 12 (6 sets):
Odd = Tempo OHS (5 seconds down, 10 seconds in bottom)
Even = Max Strict MU for :40

-Complete @ 176# for OHS and 2 reps of MU each set

D.
4 RFT:
60 Double-Unders
30/21 Calorie Row
10 Power Snatch (135/95#)

-15:12 ... solid aerobic conditioning.

E.
Assault Bike
3 Sets of:
:60 on :60 off
:45 on :45 off
:30 on :30 off

-Complete ... this burned my legs and lungs a lot, great finisher.

F.
ROMWOD

-Complete ... felt amazing after all the above work.

PM Workout (1945) 

Wife was coaching so I snuck into the evening class, got a good workout out of it and felt great on everything.

A.
AMRAP 4 Minutes:
Parallette HSPU (2 x 45# + 1 ab-mat)
3-2-1
Unbroken sets
Rest 4 minutes

AMRAP 3 Minutes:
Strict Deficit HSPU (2 x 45# to ground)
3-2-1 Unbroken Sets
Rest 3 minutes

AMRAP 3 minutes
Strict HSPU

-3 Complete rounds (18 reps)
-2 Rounds + 5 reps (17 reps)
-25 Reps 

B.
For time:
40 DB Snatch (50/35#)
5 BBJO (24")
30 DB Snatch
10 BBJO
20 DB Snatch
15 BBJO
10 DB Snatch
20 BBJO

-8:48 ... swapped DB on the ground for the set of 40... it was WAY too slow. Once I started switching in the air, under the new 2018 standard (below the face), my sets were much faster. Overall I felt very good on this and I'm glad I learned how to properly move the DB under the new standard.