1/17/19

AM Workout 1 (0530)

Jumped into the class as I wanted to test out 17.5

A.
Split Jerk - TnG Triple

-Kept these on the lighter side, went 135#, 185#, 205#, 225#, 255# ... all of these went up very easily, good technical work.

B.
'Open 17.5'
10 RFT:
9 Thrusters (95/65#)
35 Double-Unders

-9:20 ... finished the first 5 rounds in 4:30 ... I think overall I paced this workout too much. I was very consistent, with the second half taking 4:50 ... which was good, but in retrospect I should have pushed this a little harder. Overall I happy with this time under random training conditions, overall I felt solid on everything, just needed to push it a bit faster. The only double-under I missed was on the first set, otherwise all sets unbroken but the 8th set I broke up 20/15 ... thrusters easily unbroken. I came off of this workout and recovered very quickly. Looking forward to re-testing this and hopefully shaving off about a :30-:60. Given that I was having some big transitions on this, I definitely have a lot of room to improve.

C.
3 Sets of:
20 Med Ball Side Toss (10 each side w/ 30#)
20 Side Plank Elbow Touches (10 each side)
20 Leg-Lifts
Rest as needed

3 Sets of:
:60 Plank
20 Russian Twists (30# ball)
Rest as needed

-Complete ... added in some light core stuff on the spot

AM Workout 2 (1100)

A.
Back Squat
4 Sets of 4

1 Set at Each Percentage: 60-65-70-75% (255-280-300-320#)

-Complete

B.
Back Squat
3 Sets of 2

1 Set at Each Percentage: 83-85-87% (355-365-375#)

-Complete ... first two sets felt pretty solid, but only did a single at 375# ... didn't go for the second rep, as the first one felt extremely challenging... legs were feeling the 90 thrusters this AM.

C.
"Frank the Tank" (25 minutes)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (325/210)
6 Bar-Facing Burpees

-Result =

-2 Rounds + 6 Deadlifts
-3 Rounds
-3 Rounds + 3 Deadlifts

-Got all the wall-balls unbroken on this, was deadlifting without chalk, which sucked, but otherwise moved through this fairly consistently. Had to break up the deadlifts into 3/3 on that last set... hammies were gassing out big time. Solid conditioning, even if I felt a littel 'flat' after the high intensity AM session. Under better conditions could have gotten more reps, had a huge transition between the wall-ball station and where my barbell was, but still got a lot of intensity out of this.

D.
ROMWOD

-Complete