1/27/18

This morning was a very good session. I got a lot of intensity out of this... I felt great on the dead-lift and pretty good on all the body weight stuff. Lots of reps today, but it was a good workout to hit coming off of two days of complete rest.

A.
For times:
12 Power Cleans (185/135#)
12 Front Squats (185/135#)
12 Push-Jerks (185/135#)
Rest 3:00
9 Power Cleans (225/155#)
9 Front Squats (225/155#)
9 Push-Jerks (225/155#)
Rest 3:00
6 Power Cleans (245/165#)
6 Front Squats (245/165#)
6 Push-Jerks (245/165#)

-19:58 - 6:00 = 13:58 total time ... I think I went out too hard. The jerks were MUCH harder than the power cleans and front squats ... the jerks took about 1/2 the total time today... tough work... 225# and 245# got heavy.

B.
Deadlift
5 sets of 4 reps*
Rest as needed
*Add 10+ lbs over last weeks 5 sets of 5

-335#, 385#, 415#, 435#, 450# ... felt very good on all of these sets. 450# went up easily.

C.
On a running clock:
AMRAP 9:
10 Box Jumps (24/20”)
15/12 C2B Pull-ups
20/15 Calorie Row

Rest 4 minutes until the clock reaches 13:00 then…

AMRAP 6:
5 Strict HSPU
10 Dumbbell Shoulder-to-Overhead (50/35#)
30 Double-Unders

Rest 4 minutes until the clock reaches 23:00…

AMRAP 3:
400m Run
Bar Muscle-ups x max reps

Rest 2 minutes until the clock reaches 28:00…

AMRAP 3:
400m Run
C2B Pull-ups x max reps

Rest 2 minutes until the clock reaches 33:00…

AMRAP 3:
400m Run
Pull-ups x max reps

Rest 2 minutes until the clock reaches 38:00…

AMRAP 3:
400m Run
Toes-to-Bar x max reps

-Result =

-4 Rounds + 10 Box Jumps (unbroken) 

-4 Rounds (unbroken) 

-13 Bar Muscle-ups (10/3)

-33 C2B Pull-ups (20/10/1/1/1)

-35 Pull-ups (25/5/3/1/1) 

-27 TTB (15/5/5/2)