7/14/18

This morning was one of the toughest workouts I've probably ever done... my strict HSPU went to shit... can't remember the last time I've had to do singles on them... but I also haven't coupled strict HSPU with 90 thrusters. Overall a great day in the gym... finally feeling fit again after vacation.

A.
Iron Scap Protocal

-Complete ... need to do more of this, I was good about it for a while, always the best warm-up.

B.

AMRAP 20 (this is a skilled based warm-up, maintain an 80% effort aerobic pace) 

8 Burpees

8 Pistols (alternating) 

25' Handstand Walk 

8 C2B Pull-ups

8 Pistols (alternating) 

25' Handstand Walk

-Complete ... don't remember the rounds, just went through this at a consistent pace, all sets unbroken except one handstand walk where I lost my balance.

C.

Split Jerk

On the :90 Seconds x 7:
1 Pausing Split Jerk (1 Second in Dip & 1 Second in Catch) + 1 Split Jerk

-185#, 205#, 205#, 225#, 225#, 225#, 235# ... didn't really push the loading here, was really trying to hit perfect positions, the pause in the dip was a bitch ... good variance. 

D.

On a running clock: 

Every 13 for 39 minutes (3 sets):

400m Run

30 Thrusters (95/65#)

20 Strict HSPU

10 Bar Muscle-ups 

30/20 Calorie Row 

Rest until the clock reaches 50:00 and then... 

AMRAP 10, with a partner, alternating reps:

DB 'Man-Makers' (2 x 50/35#) 

(Start standing with DBs, Perform Burpee, 1 Push-up on DB, 2 Renegade rows (1 each side), 1 Push-up on DB, Stand, 1 DB Thruster = 1 rep)


-9:23 (thrusters 21/9 ... HSPU 5/5/4/3/3 ... Bar MU unbroken)
-11:20 (thrusters 15/8/7 ... HSPU 4/3/3/3/3/2/2 ... Bar MU unbroken)
-14:18 (thrusters 13/7/5/5 ... HSPU 4/3/3/2/2/2/2/1/1 ... Bar MU 5/5)

-This workout was fucking insane ... I was extremely gassed in my shoulders by that last set. Had nothing left for the strict HSPU ... this was some amazing training.

-Don't remember the total reps of man-makers... just went for intensity... sucked after the above intervals.