1/3/18

AM Workout (0530)

Continuing on with Comptrain Open prep... definitely a bit different than I am used to training, but I really love the variation and challenge of it. Got a lot out of this workout this morning.

A.
5 Rounds, not for score:
1:30 easy rowing
:30 Strict HSPU

-Result = 14, 10, 8, 8, 6 ... all sets unbroken reps.

B.
2 Rounds:
AMRAP :30 - Power Cleans (185#)
AMRAP :30 - Push-Jerk (185#)
Rest 1:00
AMRAP :30 - Power Cleans (205#)
AMRAP :30 - Push-Jerk (205#)
Rest 1:30
AMRAP :30 - Power Cleans (225#)
AMRAP :30 - Push-Jerk (225#)
Rest 2:00

-Complete ... don't remember my exact scores ... I just remember the push-jerks being terrible. This was hard training ... haven't done something like this in a very long time. Great variation.

C.
On a running clock:
500m Row
27 Toes-to-Bar
21 Thrusters (95#)

at 7:00

500m Row
21 Toes-to-Bar
15 Thrusters (135#)

at 14:00

500m Row
15 Toes-to-Bar
9 Thrusters (185#)

-Complete ... all my times were around 4 minutes ... this was brutal. Overall some great training though... was a lot of heavy barbells today.

D.
ROMWOD

-Complete

PM Workout (2000)

Probably a bit too much volume by adding this in... but resting an extra day this week, I felt surprisingly good on everything during this PM session

A.
Assault Bike, 30:00 clock:
5 Minutes Easy (50 RPM)
5 Minutes Medium (60 RPM)
5 Minutes Easy (50 RPM)
5 Minutes Hard (70 RPM = was realistically 66, couldn't maintain 70)
10 Minutes Very Easy (40 RPM)

-Complete ... tough training ... don't usually do aerobic stuff like this, was very different, but very good.

B.
Hang Snatch x 3 reps
Set 1 - 70% (175#)
Set 2 - 72% (180#)
Set 3 - 74% (185#)
Set 4 - 76% (190#)
Set 5 - 78% (195#)
Set 6 - 80% (200#)
Rest as needed

-Complete ... no misses, all sets unbroken TnG

C.
For time:
21-18-15-12-9-6-3
DB Snatch (50/35#)
Burpees

-8:37 ... rough on the lungs