6/16/18

This morning was an awesome workout. I felt great on everything. I got back from Dallas at about 1 AM last night, I really did not want to get up at 6 when my alarm went off... after a couple cups of coffee I was able to make it into the gym. Part A got me really loose and feeling good, after that I everything came together and I felt very fit on everything. Really fun way to start my weekend.

A.

3 Rounds, not for time, at a conversation warm-up pace:
1 Legless Rope Climb + 2 Rope Climbs
50′ Handstand Walk
One-Arm KB Front Rack Squats (53/35#) x 10 reps (5 each side)

-Complete ... great warm-up.

B.
Front Squat
9 Sets of 3:
Sets 1-3 – 75% (275#)
Sets 4-6 – 80% (295#)
Sets 7-9 – 85% (315#)
Rest 2:00 between sets.

-Complete off of 365# ... got all these reps easily, felt very strong.

C.
On a running clock:

Every 10 for 40 (4 sets), each for time:
400m Run
10 Burpee Box Jump Overs (24/20")
15/12 C2B Pull-ups
20 Wall-Balls (30/20#)
25/18 Calorie Bike

-Result =

-5:43
-6:23
-6:43
-6:53 ... 70 seconds of deviation was a bit of a bitch, but my runs began to get quite slow. All sets unbroken, which was the goal ... heavy wall-balls on last two sets were brutal to get unbroken, everything else was within my comfort zone.

Rest 10 minutes until the clock reaches 50:00 then...

D.
With a Partner, one partner holding both KBs at a time:
1200m Farmer's Carry (2 x 72/53# KB)

-Complete ... I think this took about 13 minutes? Not sure, overall a fun finisher, really tough on the grip, traps and glutes. Great way to end the day.