10/10/22

AM Workout (0545)

Today was a decent skill/cardio session ... I was a bit tired when I woke up, but started feeling decent once I got moving. First part was more of an extended warm-up and then the second part was some fun handstand walking work. I was surprised after not doing these for 2.5+ years that they felt okay. It is a de-load week at the gym, so the workout was a little different, but it was good and left me feeling great, not wrecked. 

A.
DB Flyes

4x12 

Rest :90

-Complete, 2x20# DB

B.

EMOM 15:

Min 1 - 12 C2B

Min 2 - 10 Air Squats + 50' Walking Lunge

Min 3 - 20 DB Snatch (50/35#)

Min 4 - 12 Box Jumps (24/20")

Min 5 - Rest 

-Complete ... very comfortable, focused on perfect movement 

B.

3 Rounds, each for time:

500m Row

50' Handstand Walk

30 KBS (70/53#)

Rest 2:30

-4:25

-4:35

-4:42 ... hit each HSW in two 25' segments ... KBS went unbroken then two sets of 20/10 ... fun stuff, happy with being able to HSW and I am looking forward to incorporating these more into my training. 

PM Workout (1500)

Starting a running program this week... snuck in some squats prior as I had today off work... was nice to get some squatting in. 

A.

Every 2 for 10: 
1 Pause Snatch Balance + 2 Snatch Balance @ 6.5/10 RPE*
1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8.5/10 RPE

*2 second pause in bottom 

-135#, 145#, 165#, 175#, 175# 

B.

Every :90 for 15:00: 
10x2 Back Squat @81% 1RM Back Squat (325#) 

-Complete 

C.

Every :90 for 7:30: 
5x3 Front Squat @ 75% 1RM Front Squat (235#) 

-Complete

D.
3 Mile Easy Run

-30:14 ... went super easy ... I haven't run much lately and just went off of feel. Nice afternoon, about 65 with a slight breeze, great running conditions.