10/8/21

AM Workout (0630) 

Today was a better workout... still didn't feel particularly great, but it was the best I've felt all week... one more work day to get through and lots of rest/downtime this weekend will do me well. 

2 Rounds 

2min Bike/Row/or Run (pick up the pace on the last 15sec of each Round)

20 Elephant Walk Steps

20 Plank to Alteranting To Touch

10 Assisted KOT Squats

-Complete 

A.

Snatch Test 

Part 1

Every 60sec x 10 sets 

Power Snatch  

Hang Snatch

Overhead Squat

- start from a moderate load and build to a max for a single rep by your 10th

*Must be completed as a single complex without dropping the bar between any portion of the complex

rest 5mins after your final minute

Part 2

Beginning at minute 15

5min AMRAP

Power Snatch  

Hang Snatch

OHS 

@ 77% of your best single from today

*Once you perform the Power Snatch you must complete the hang snatch and OHS without dropping the bar for the reps to count.

-Result = 105#, 135#, 135#, 155#, 155#, 165#, 175#, 185#, 195#, 200#  ... 11 rds of the complex ... 5 min AMRAP left me really light headed, but overall felt decent here, fun to snatch 200# for the first time in a while. 

B.

For Time: 

Bike 650/550m 

10 Burpees

10 American KBS 70/35lbs

10 Burpees

10 American KBS 70/35lbs

Bike 650/550m 

-4:08 ... this was probably the worst part of today... a big burner on the legs ... wanted to go a bit faster, but just felt sluggish 

C.

For time:

75 Cal Ski

80 Anchored Sit-Ups 

50 Cal Ski

50 Alternating Single Arm Devils Press 50/35lbs (25/arm)

25 Cal Ski

40 Single Arm DB Thrusters 50/35lbs (20/arm)

*25min Cap for solo

-23:48 ... this was really fun... just a big aerobic sweat, with the worst part being the 50 devils press ... got through this fairly consistently and felt good aerobically. 

CoolDown

Persist Groin Glutes and Abdominals 1.0

1min Per Position x 2 Rounds

1st. Seal Stretch 

2nd. Butterfly or Weighted Butterfly

3rd. Pigeon Stretch R

4th. Pigeon Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Static Back 

-D/N complete, no time 

PM Workout (1830)

Explanation: 30min aerobic run with 8x30sec fast surges to be performed within the 30minutes. The surges must be spaced a minimum of 1minute apart. 

A.

Run 3.95 Mile for 00:30:00 (07:36 min/mi)

-Complete ... this was the best I've felt working out all week ... felt light on my feet and fast during the surges ... really glad to have gotten this in and to feel so good.