6/23/18

This morning was a fucking awesome workout. I'm glad I had a much lower volume day yesterday because I felt great this morning. I felt fit throughout this, great on the lifting and my lungs felt great on the conditioning pieces. DB Thrusters are always a bitch and a half, but I was happy that I got through them at a consistent pace. Overall a really great session, I had a really great time this morning.

AM Workout (0700) 

A.

3 Sets, not for time, conversational warm-up pace
50 Double Unders
50′ Handstand Walk
One-Arm KB Front Rack Squats (53/35#) x 10 reps (5 each side)

-Complete

B.
With a Running Clock...

Minutes 0:00 – 5:00 – 50/35 Calories Assault Bike or Row
Minutes 5:00 – 10:00 – Build to Heavy 3 Front Squat
Minutes 10:00 – 15:00 – Build to Heavy 3 Push Press
Minutes 15:00 – 20:00 – Build to a Heavy 1 Cluster

When the clock reaches 30:00 begin...

Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 15 Wall-Balls (20/14#)
Even Minutes – Max Kipping Parallette Handstand Push-ups (1 45#, 1 25#, 1 ab-mat)

When the clock reaches 50:00 begin...

7 Rounds for Time:
5 Bar Muscle-Ups
12 Dumbbell Thrusters (50’s/35’s)

-Result =
1:29 for 50 calorie row
340# for 3 RM Front Squat (attempts went 275, 325, 340)
230# for 3 RM Push-Press (attempts went 185, 215, 230)
260# for 1 RM Cluster (attempts went 230, 250, 260)
EMOM was 6,5,3,2,2 = 17 reps
14:12 (unbroken bar MU, thrusters were 7/5 each set)

E.
3 Sets:
L-Sit Hold x Max Time
Rest :60 between each set

-:20 / :15 / :20 ... always a bitch

F.
ROMWOD

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

PM Workout (1500) 

Track Workout

6 x (50m Max Effort sprint, then straight into 300m run)
Rest 3 Minutes

-Result =

-1:15 (7 second split)
-1:10 (6 second split)
-1:09 (6 second split)
-1:10 (6 second split
-1:11 (6 second split)
-1:10 (7 second split)

This was pretty rough after this morning... didn't really feel warm until that third interval. This is much different than a typical interval session for me. Going 100% at the beginning of each set was tough. It was difficult to settle into a consistent pace coming off of the 50. Overall fun though, loading on this volume today was good, looking forward to the much needed two days off following this.