9/30/18

Today was a good workout... but holy crap I got extremely nauseous after part C. This almost never happens to me... not sure what was up... got through everything but it was a struggle. Not sure if it was the five beers I had last night, the large meal I ate right before this training session, or how hard I went on the airbike... but I thought I was going to yack all though part D and E. Glad I didn't... tomorrow is another day.  

A.

Hang Power Snatch Over the Knee

2 sets x 2 reps @ 85% (205#) 

85% of your one rep max hang power snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60% (145#), 2x2@70% (165#) 2x2@75% (180#), 2x2@80% (195#). This will ensure you are warm enough for your working weight!

-Complete 

B.

Clean Pull

4 sets x 2 reps @ 100% (335#) 

100% of you one rep max clean. You must try to lift forcefully and move the bar with speed, it isn't a deadlift.

-Complete

C.
Five rounds for max calories/reps of (15 minutes):
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

-Complete; don't remember my cals, but went super HAM and got 33 bike cals on the first interval ... was all downhill from there. 

D.

Back Pull-Ups (one blue band) 

4 sets x 8 reps

If you cannot do body weight, do banded Back Pull-Ups.

Strict Ring Dips

4 sets x 10 reps

-Complete

E.

Banded Speed Deadlifts (225# + 1 green band) 

3 sets x 15 reps

-Complete ... huge pump in the glutes/hamstrings 

F. 

3 Super-Sets:

GHD Back Extensions x 8 (35#)

Landmine Oblique Twists (barbell + 55# plate) x 10 reps

Rest as needed between sets

-Complete ... kept the weights light here, was pretty smoked by this point. 

G.

Bird Dogs

1 set x 30 reps

-Complete