1/6/18

Had an awesome workout today... did comp train stuff M-F and then put this together for my gym's class. It was a great workout and complemented the week of comptrain stuff very well. Got a great workout out of this... the conditioning was on another level. Great stuff.

A.
EMOM 10:
Odd = 1 Legless RC (15')
Even = 1 RC (15')

-Complete

B.
Dead-lift
5 sets of 7 reps, build over the course of 7 sets
Rest as needed

-335#, 355#, 365#, 375#, 385# ... made smaller jumps than usual here and didn't push the loading too far, was very conservative, but this was a good accumulation of reps

C.
Every 3 for 36 (3 sets of each station):
Station 1 = 40 Calorie Assault Bike
Station 2 = 20 KBS (2 pood) + 30 Wall-Balls (20#)
Station 3 = 500m Row
Station 4 = 20 C2B Pull-ups + 10m Handstand Walk

-Complete, got all the reps within the time intervals ... absolutely brutal. KBS and C2B unbroken ... wall-balls were 30 ... 15/8/7 ... 10/10/10 ... handstand walk was a bit of a shit-show, but I got better at them each round, only got the last one unbroken though... overall great conditioning, huge push today with a solid crew of people to workout with.

D.
ROMWOD

-Complete