1/14/19

AM Workout (0530)

This morning was a solid workout, overall had a lot of fun in the gym and enjoyed myself.

A.
Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch
3 Halts (Just off Floor, Knee Level, Pockets)

-125# up to 155#

B.
Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
(60-65-70-70-70%)

-155# up to 175#

C.
Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

-195#, 205#, 215#, 225#, 235# ... the last two reps here were squat/power-ish...? Pretty close to a squat, but overall felt good on these and hitting 235# on the minute was nice.

D.
"Double Date"
AMRAP 15:
15 Hang Power Snatches (95/65#)
60 Double Unders
15 Overhead Squats (95/65#)
30/21 Calorie Row

-3 Rounds + 6 Calorie Row ... this was a very fun aerobic workout... all barbell reps unbroken, had to break up the second two sets of DU. Overall felt aerobically fit on this, moved very consistently.

E.
Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Push-ups (2018 'Open Standard')

-This took about 11 minutes ... didn't catch the exact time, kind of just went through this working on the technique of Open standard, this was more skill work/accumulating Open style movements than tough conditioning. Overall fun though.

F.
ROMWOD

-Complete

PM Workout (1130)

A.
For Time:
10-8-6-4-2
Bench Press (205#)
Muscle Up

-Complete ... unknown time (probably 15-20 min?) scaled this down from 225#, just didn't have 30 reps at 225# in me today... after this morning I just felt like 205# was a more appropriate load to pair with another chest movement like ring muscle-ups ... I was doing this during an 'open gym' session while a class was going on and it was a giant cluster fuck. Had to move my bench press station mid-workout and had to complete the sets of 6-4-2 of muscle-ups on low rings and was doing L-sit strict muscle-ups ... would like to re-do this workout with 225# and high rings without a complete cluster fuck going on around me. Overall still got a big chest pump, which is always great.

B.
Ski erg
Every 2 for 34 minutes (17 sets):
20/15 Cal Ski

-Complete, all sets were between :50-:58, good cardio. This was supposed to be 10 sets but accidentally kept going .... called it at 17 sets. This was the best my lungs have felt on a ski erg. Fun stuff.