Hit the class workout this morning ... it was a pretty decent workout overall, got a lot out of it for a class workout. Wish I had time to do extra stuff afterward... but have been having a really crazy week at work.
A.
Clean
3-3-3-3-3 (toutch-and-go reps)
-185#, 235#, 255#, 275#, 285# (failed - only 2 reps) ... lost my grip on the barbell on that second rep at the top, didn't try to re-grip for the third rep, just called it there. 275# for a touch-and-go triple is pretty solid for me ... might be a PR for a 3 RM touch-and-go? I have never recorded this.
B.
5 Sets (20 minute clock) of:
AMRAP 2 Minutes:
25 Cal Row
Max Reps Shoulder-to-Overhead (205#)
Rest 2 Minutes
-9,9,9,8,7 = 43 S2O ... this was a fun workout ... a lot different from what we typically do in the class workouts at my gym.
Thursday, November 30, 2017
Tuesday, November 28, 2017
11/28/17
Lower volume day overall today, but got a good workout in nonetheless. Snatching felt great... the conditioning piece was very 'crossfity' ... it was a nice change after the long aerobic stuff I've been doing the last week. Overall I felt much better today than yesterday, glad to be getting over my cold.
A.
Four sets of:
Power Snatch x 1 rep @ 75-80% (185-195#)
Rest as needed
-185#, 185#, 195#, 195#
B.
Three sets of:
Snatch x 1 rep @ 90% (220#)
-Complete, no misses, all reps felt easy.
C.
1 Set of:
Hang Power Snatch x 2 reps (TnG)
-205# ... wasn't part of the progression I've been following, but gave this a try because the class was doing it.
D.
AMRAP 9:
30 Double-Unders
6 Power Snatch (135/95#)
9 HSPU
12 Front Squats (135/95#)
-3 Rounds + 45 reps (9 HSPU) ... unbroken HSPU and front squats ... the unbroken HSPU was the goal for this workout. Everything felt pretty solid, but the front squats were by far the worst part. Overall a big effort on this, was happy with how this went and how good my HSPU felt.
E.
15 Minute ROMWOD
-Complete
A.
Four sets of:
Power Snatch x 1 rep @ 75-80% (185-195#)
Rest as needed
-185#, 185#, 195#, 195#
B.
Three sets of:
Snatch x 1 rep @ 90% (220#)
-Complete, no misses, all reps felt easy.
C.
1 Set of:
Hang Power Snatch x 2 reps (TnG)
-205# ... wasn't part of the progression I've been following, but gave this a try because the class was doing it.
D.
AMRAP 9:
30 Double-Unders
6 Power Snatch (135/95#)
9 HSPU
12 Front Squats (135/95#)
-3 Rounds + 45 reps (9 HSPU) ... unbroken HSPU and front squats ... the unbroken HSPU was the goal for this workout. Everything felt pretty solid, but the front squats were by far the worst part. Overall a big effort on this, was happy with how this went and how good my HSPU felt.
E.
15 Minute ROMWOD
-Complete
Monday, November 27, 2017
11/27/17
Today was, all around, the worst I have felt in the gym in months. I felt weak on the lifting and very tired on the conditioning piece.
A.
2 Sets:
10 Strict Ring Dips
10 Strict Pull-ups
Rest :90
-Complete ... part of the class warm-up.
B.
Bench Press
5x5
Rest 1-2 minutes between sets
-185# across ... got all the reps without a spot, but this is a lot less than I would typically use for bench. Didn't feel great, but got through it.
C.
AMRAP 20:
7 Power Cleans (135/95#)
7 Burpees
200m Run
-9 Rounds + 11 reps ... felt really shitty on this throughout... have a head-cold/congestion and I just felt sluggish throughout this. Tried to get through it as best I could ... shitty workout to come back to after Thanksgiving.
D.
3 Sets:
Strict Weighted Dips x 5 reps (40,50,50#)
Hammer Curls x 10 reps (2 x 50# DB)
Rest :90
-Complete
3 Sets:
Strict Weighted Pull-ups x 5 reps (72#)
Single-Arm DB Bench Press x 20 reps (10 each arm)@ 50#
Rest :90
-Complete
A.
2 Sets:
10 Strict Ring Dips
10 Strict Pull-ups
Rest :90
-Complete ... part of the class warm-up.
B.
Bench Press
5x5
Rest 1-2 minutes between sets
-185# across ... got all the reps without a spot, but this is a lot less than I would typically use for bench. Didn't feel great, but got through it.
C.
AMRAP 20:
7 Power Cleans (135/95#)
7 Burpees
200m Run
-9 Rounds + 11 reps ... felt really shitty on this throughout... have a head-cold/congestion and I just felt sluggish throughout this. Tried to get through it as best I could ... shitty workout to come back to after Thanksgiving.
D.
3 Sets:
Strict Weighted Dips x 5 reps (40,50,50#)
Hammer Curls x 10 reps (2 x 50# DB)
Rest :90
-Complete
3 Sets:
Strict Weighted Pull-ups x 5 reps (72#)
Single-Arm DB Bench Press x 20 reps (10 each arm)@ 50#
Rest :90
-Complete
Sunday, November 26, 2017
11/24/17
Dropped into a local gym on Long Island ... coach was clearly hungover and there wasn't much energy in the class. I would figure this was at about an 80% effort. I didn't feel great... slightly congested/hungover/food hungover ... was good to get a little movement in.
A.
AMRAP 20 Minutes, with a partner, one partner working at a time:
10 Power Cleans (185/125#)
20 Bar-Facing Burpees
20 KB Dead-lifts (2 x 72/53#)
400m Run (together)
-4 Rounds + 50 reps
A.
AMRAP 20 Minutes, with a partner, one partner working at a time:
10 Power Cleans (185/125#)
20 Bar-Facing Burpees
20 KB Dead-lifts (2 x 72/53#)
400m Run (together)
-4 Rounds + 50 reps
Tuesday, November 21, 2017
11/23/17
Thanksgiving 5k
-20:56 (6:44 mile pace) ... great morning, no wind and sunny... I wanted to run about 1 minute faster than this ... two years ago I hit this course in 20:32 ... so I have slowed down slightly over the last two years... overall happy with this performance though. Wish it could have been a little faster. But, going forward, looking to hit a sub 18 minute 3 mile on this year's PFT.
-20:56 (6:44 mile pace) ... great morning, no wind and sunny... I wanted to run about 1 minute faster than this ... two years ago I hit this course in 20:32 ... so I have slowed down slightly over the last two years... overall happy with this performance though. Wish it could have been a little faster. But, going forward, looking to hit a sub 18 minute 3 mile on this year's PFT.
Sunday, November 19, 2017
11/21/17
Hit the class workout in the evening ... I was feeling a bit beat up from yesterday... but overall once I got warmed up and started moving I felt solid on everything. Overall a lower volume session with nothing heavy, wasn't too taxing, but it was fun to go 100% on the conditioning piece.
A.
5 Sets:
5 Strict Toes-to-Bar
30m Handstand Walk
:30 Bottom of Squat Hold (against pull-up rig)
:60 Rest
-Complete ... felt pretty good on the handstand walk I got 3 of these hand-stand walks unbroken, fell a little short on the first two rounds, about 25m, before stopping. Overall this was a solid warm-up.
B.
'Nasty Girls'
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
-5:49 unbroken ... splits were 1:44 / 3:44 / 5:49 (1:44 / 2:00 / 2:05 ) ... I was happy with being this consistent on the splits, probably should have pushed the air squats a little bit more, especially on the last set. But overall this was a big effort here, given that I haven't been doing much high volume bodyweight conditioning this time of year, I was happy with how this went. Overall this is a 'classic' crossfit workout and a great test of fitness. Enjoyed doing this, now time to taper down for the Thanksgiving 5k on Thursday.
A.
5 Sets:
5 Strict Toes-to-Bar
30m Handstand Walk
:30 Bottom of Squat Hold (against pull-up rig)
:60 Rest
-Complete ... felt pretty good on the handstand walk I got 3 of these hand-stand walks unbroken, fell a little short on the first two rounds, about 25m, before stopping. Overall this was a solid warm-up.
B.
'Nasty Girls'
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
-5:49 unbroken ... splits were 1:44 / 3:44 / 5:49 (1:44 / 2:00 / 2:05 ) ... I was happy with being this consistent on the splits, probably should have pushed the air squats a little bit more, especially on the last set. But overall this was a big effort here, given that I haven't been doing much high volume bodyweight conditioning this time of year, I was happy with how this went. Overall this is a 'classic' crossfit workout and a great test of fitness. Enjoyed doing this, now time to taper down for the Thanksgiving 5k on Thursday.
11/20/17
AM Workout (0600)
Had a solid workout this morning, wasn't anything too crazy, but it was good hard work.
A.
Four sets of:
Hang Snatch* x 2 reps @ 80-85% (195-210#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed
-197#, 197#, 204#, 204# ... had kilogram plates on there, little different numbers than I would usually do, but I felt very solid on everything.
B.
Three sets of:
Snatch x 1 rep @ 90% (220#)
Rest as needed
-Complete ... no misses, felt solid.
C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 95% (235#)
Rest as needed
-Complete
D.
Build to a tough single in 12 minutes:
Dead-Stop Front Squat
-185#, 235#, 285#, 305#, 315# .. haven't done these in a very long time, but it was a nice change.
D.
For time:
55 Bar-Facing Burpees
55 Pull-ups
55 Calorie Assault Bike
55 HSPU
-16:50 ... burpees and cals were at a consistent pace ... pull-ups were 25/10/5/9/6 ... HPSU were 15/5 and then a shit-show of random reps. Big effort on this, really burnt my shoulders. Overall a big effort, this was definitely a fun and challenging workout.
PM Workout (1300)
A.
4 Mile Group Run
-Ran as a battalion... was a slow pace, finished around 40 minutes total ... was a good warm-up though.
B.
Every 2 for 20 (10 sets):
200m Run
-Fastest/slowest were 30/34 ... very consistent within this range today, felt pretty solid running.
Had a solid workout this morning, wasn't anything too crazy, but it was good hard work.
A.
Four sets of:
Hang Snatch* x 2 reps @ 80-85% (195-210#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed
-197#, 197#, 204#, 204# ... had kilogram plates on there, little different numbers than I would usually do, but I felt very solid on everything.
B.
Three sets of:
Snatch x 1 rep @ 90% (220#)
Rest as needed
-Complete ... no misses, felt solid.
C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 95% (235#)
Rest as needed
-Complete
D.
Build to a tough single in 12 minutes:
Dead-Stop Front Squat
-185#, 235#, 285#, 305#, 315# .. haven't done these in a very long time, but it was a nice change.
D.
For time:
55 Bar-Facing Burpees
55 Pull-ups
55 Calorie Assault Bike
55 HSPU
-16:50 ... burpees and cals were at a consistent pace ... pull-ups were 25/10/5/9/6 ... HPSU were 15/5 and then a shit-show of random reps. Big effort on this, really burnt my shoulders. Overall a big effort, this was definitely a fun and challenging workout.
PM Workout (1300)
A.
4 Mile Group Run
-Ran as a battalion... was a slow pace, finished around 40 minutes total ... was a good warm-up though.
B.
Every 2 for 20 (10 sets):
200m Run
-Fastest/slowest were 30/34 ... very consistent within this range today, felt pretty solid running.
Saturday, November 18, 2017
Thursday, November 16, 2017
11/18/17
Had an awesome workout today... I was a little tired this morning, but once I got warmed up and moving I felt very good on everything. Hit one of my favorite 'emom' workouts from back in the day when I was training for the 2014 Regional.
A.
Not for time, for quality movement:
Pistols (alternating), sets of:
6-8-10-12-14-12-10-8-6*
*1 Rope Climb (15') and 25 Foot Handstand Walk between each set
-Complete ... didn't time this, was just working on technique throughout, felt good on everything, was a great warm-up.
B.
EMOM 30:
Min 1 - 15/12 Calorie Row
Min 2 - 5 Power Cleans (205/145#)
Min 3 - 10 C2B Pull-ups
-Complete ... no missed reps here, the last time and only other time I've done this was in April 2014. 3 and a half years ago, but I remember this being really tough and solid training. Back then I was only getting 12 calories on the row, today was 15 throughout. I was really taxed during the last few sets, took a lot of effort to get through. Had a really good time doing this, really great training.
C.
3 Sets of:
KB Row (72#) x 20 reps (10 each arm)
GHD Plank Hold x :75 seconds
Rest as needed
-Complete
D.
15 Minute ROMWOD
-Complete ... felt good, need to get back to doing these every day.
A.
Not for time, for quality movement:
Pistols (alternating), sets of:
6-8-10-12-14-12-10-8-6*
*1 Rope Climb (15') and 25 Foot Handstand Walk between each set
-Complete ... didn't time this, was just working on technique throughout, felt good on everything, was a great warm-up.
B.
EMOM 30:
Min 1 - 15/12 Calorie Row
Min 2 - 5 Power Cleans (205/145#)
Min 3 - 10 C2B Pull-ups
-Complete ... no missed reps here, the last time and only other time I've done this was in April 2014. 3 and a half years ago, but I remember this being really tough and solid training. Back then I was only getting 12 calories on the row, today was 15 throughout. I was really taxed during the last few sets, took a lot of effort to get through. Had a really good time doing this, really great training.
C.
3 Sets of:
KB Row (72#) x 20 reps (10 each arm)
GHD Plank Hold x :75 seconds
Rest as needed
-Complete
D.
15 Minute ROMWOD
-Complete ... felt good, need to get back to doing these every day.
11/17/17
Have had a crazy work/puppy schedule .... snuck into the gym at work to get a quick workout in ... caught a quick tricep pump and called it a day.
A.
Incline Bench Press
7-7-7
Rest 2 minutes between sets
Flat Bench Press
7-7-7
Rest 2 minutes between sets
-Incline = 135#, 155#, 165#
-Flat = 185#, 185# x 6, 185# x 5 ... rest interval caught up to me on these ... didn't have a spotter so didn't really push it, but it was good to get in some reps bench. Haven't been doing it much in the last few weeks.
B.
3 Sets of:
DB Skull Crushers x 15 reps (2 x 25#)
Rest :60
-Complete
C.
3 sets of:
Incline DB Skull Crushers x 15 reps (2 x 20#)
Rest :60
-Complete
D.
3 Sets of:
Tricep Rope Push-Downs (40#) x 12 reps*
Rest 60 seconds
*Drop set on last set, max reps at 30# and 20# after the last set of 12
E.
3 Sets of:
Face Pulls (30#) x 15 reps
DB Side Lateral Raises (2 x 15#) x 15 reps
-Complete
A.
Incline Bench Press
7-7-7
Rest 2 minutes between sets
Flat Bench Press
7-7-7
Rest 2 minutes between sets
-Incline = 135#, 155#, 165#
-Flat = 185#, 185# x 6, 185# x 5 ... rest interval caught up to me on these ... didn't have a spotter so didn't really push it, but it was good to get in some reps bench. Haven't been doing it much in the last few weeks.
3 Sets of:
DB Skull Crushers x 15 reps (2 x 25#)
Rest :60
-Complete
C.
3 sets of:
Incline DB Skull Crushers x 15 reps (2 x 20#)
Rest :60
-Complete
D.
3 Sets of:
Tricep Rope Push-Downs (40#) x 12 reps*
Rest 60 seconds
*Drop set on last set, max reps at 30# and 20# after the last set of 12
E.
3 Sets of:
Face Pulls (30#) x 15 reps
DB Side Lateral Raises (2 x 15#) x 15 reps
-Complete
Wednesday, November 15, 2017
11/16/17
Got into open gym to day because the class workout was pretty terrible... Had a pretty solid session, squatting was really fun and challenging.
A.
EMOM 15:
Power Clean and Split Jerk x 1 rep @ 70-80% (210-240#)
-210# x 2 sets, 220# x 2 sets, 225# x 2 sets, 230# x 2 sets, 240# x 7 sets
B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (300#)
2 x 85% (345#)
2 x 90% (365#)
10 x 73% (295#)
10 x 73% (295#)
10 x 73% (295#)
Rest 2-3 minutes between sets
-Complete ... sets of 10 rocked me, otherwise felt great.
C.
AMRAP 10 Minutes*:
Dumbbell Thrusters (2 x 50/30#)
*EMOM 5 Burpees
-57 reps ... this was a bit of a shit-show... DB thrusters rocked me. Would like to do this again and improve my score.
A.
EMOM 15:
Power Clean and Split Jerk x 1 rep @ 70-80% (210-240#)
-210# x 2 sets, 220# x 2 sets, 225# x 2 sets, 230# x 2 sets, 240# x 7 sets
B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (300#)
2 x 85% (345#)
2 x 90% (365#)
10 x 73% (295#)
10 x 73% (295#)
10 x 73% (295#)
Rest 2-3 minutes between sets
-Complete ... sets of 10 rocked me, otherwise felt great.
AMRAP 10 Minutes*:
Dumbbell Thrusters (2 x 50/30#)
*EMOM 5 Burpees
-57 reps ... this was a bit of a shit-show... DB thrusters rocked me. Would like to do this again and improve my score.
Tuesday, November 14, 2017
11/14/17
Starting a dead-lift program today... did a pulling/posterior chain workout.
A.
Dead-lift
8 x 50% (250#)
6 x 60% (300#)
4 x 70% (350#)
2 x 75% (375#)
Rest as needed
-Complete ... low %s, first week of program.
B.
3 Super-Sets:
Strict Weighted Pull-ups (35#) x 5 reps
Strict Weighted Pull-ups (35#) x 5 reps
Max Reps Strict Pull-ups with 2 second eccentric
Rest 2-3 minutes
-Score = 10,7,6 ... rough, huge pump on that 2 second eccentric ... fun/different training
C.
3 Sets:
Single-Leg KB Dead-lift (72#) x 20 reps (10 each leg)
Rest as needed
-Complete
D.
10 Super-Sets:
Strict HSPU x 5 Reps
Standing BB Bicep Curls (75#) x 10 Reps
Rest :90
-Complete ... huge pump on this. HSPU felt very easy, curls were brutal during the second half.
Sunday, November 12, 2017
11/13/17
AM Workout (0630)
Got into the gym for open gym this morning... was in and out in an hour. I had a pretty solid workout, I was a little tight in my hamstrings and traps, but once I got warmed up I felt good on everything.
A.
Four sets of:
Hang Snatch* x 2 reps @ 75-80% (185-195#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed
-185# across ... felt very strong on these
B.
Three sets of:
Snatch x 1 rep @ 85% (210#)
Rest as needed
-Complete
C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 90% (220#)
Rest as needed
-Complete
C.
2 RFT:
25/15 Calorie Assault Bike
10 Ring Muscle-ups
-5:59 ... unbroken ... goal was to get the muscle-ups unbroken, splits were 2:43 / 5:59 ... slowed down on that second bike. Had a huge transition across the gym, so lost some time there, but still got a lot of good intensity out of this.
PM Workout (1730)
Got in for the class workout in the afternoon. The lifting was a little rough... but enjoyed the conditioning piece a lot.
A.
5 Sets of:
Back Rack Lunges x 3 Right Leg + 3 Left Leg
Rest as needed
-135#, 185#, 235#, 255#, 275# ... last set was a bit sketchy. Have never done this lift for such low reps/heavy weights... but got it done.
B.
'The Ghost' (24 minute clock)
6 Rounds, for max reps:
1 Minute - Rowing Cals
1 Minute - Burpees
1 Minute - Double-Unders
1 Minute - Rest
-Cals = 138 (29,25,22,22,20,20)
-Burpees = 75 (15,13,13,12,11,11)
-DU = 635 (105, 107, 105, 107, 102, 109)
-Total = 848
-This was really great conditioning ... unbroken sets of DU for all the sets... rowing and burpees slowed down a bit, but I was really focusing on those big unbroken sets of DU. Great stuff, really fun and challenging conditioning.
Got into the gym for open gym this morning... was in and out in an hour. I had a pretty solid workout, I was a little tight in my hamstrings and traps, but once I got warmed up I felt good on everything.
A.
Four sets of:
Hang Snatch* x 2 reps @ 75-80% (185-195#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed
-185# across ... felt very strong on these
B.
Three sets of:
Snatch x 1 rep @ 85% (210#)
Rest as needed
-Complete
C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 90% (220#)
Rest as needed
-Complete
C.
2 RFT:
25/15 Calorie Assault Bike
10 Ring Muscle-ups
-5:59 ... unbroken ... goal was to get the muscle-ups unbroken, splits were 2:43 / 5:59 ... slowed down on that second bike. Had a huge transition across the gym, so lost some time there, but still got a lot of good intensity out of this.
PM Workout (1730)
Got in for the class workout in the afternoon. The lifting was a little rough... but enjoyed the conditioning piece a lot.
A.
5 Sets of:
Back Rack Lunges x 3 Right Leg + 3 Left Leg
Rest as needed
-135#, 185#, 235#, 255#, 275# ... last set was a bit sketchy. Have never done this lift for such low reps/heavy weights... but got it done.
B.
'The Ghost' (24 minute clock)
6 Rounds, for max reps:
1 Minute - Rowing Cals
1 Minute - Burpees
1 Minute - Double-Unders
1 Minute - Rest
-Cals = 138 (29,25,22,22,20,20)
-Burpees = 75 (15,13,13,12,11,11)
-DU = 635 (105, 107, 105, 107, 102, 109)
-Total = 848
-This was really great conditioning ... unbroken sets of DU for all the sets... rowing and burpees slowed down a bit, but I was really focusing on those big unbroken sets of DU. Great stuff, really fun and challenging conditioning.
Saturday, November 11, 2017
Friday, November 10, 2017
11/11/17
Programmed this session and it ended up being really solid. Great skill work, really fun time in the gym, felt great on everything.
A.
EMOM 10:
Rope Climbs (15') x 2 reps
-Complete ... great warm-up ... was really focusing on getting up the rope in 2 pulls.
B.
Not for time, for quality movement:
Unbroken C2B Pull-up Sets:
1-2-3-4-5-6-7-8-9-10*
*20 Foot Handstand Walk Between Each Set
-Complete
C.
'Horton'
9 RFT, with a partner:
9 Bar Muscle-ups
11 Clean and Jerks (155/105#)
50 Yard Buddy Carry
-21:22 ... Did 5 Bar MU each round and went with singles for the C+J throughout ... split the carry 100 feet for myself, 50 feet for my partner. Fun/different workout.
A.
EMOM 10:
Rope Climbs (15') x 2 reps
-Complete ... great warm-up ... was really focusing on getting up the rope in 2 pulls.
B.
Not for time, for quality movement:
Unbroken C2B Pull-up Sets:
1-2-3-4-5-6-7-8-9-10*
*20 Foot Handstand Walk Between Each Set
-Complete
C.
'Horton'
9 RFT, with a partner:
9 Bar Muscle-ups
11 Clean and Jerks (155/105#)
50 Yard Buddy Carry
-21:22 ... Did 5 Bar MU each round and went with singles for the C+J throughout ... split the carry 100 feet for myself, 50 feet for my partner. Fun/different workout.
11/10/17
I was going to rest today... but the class workout was a Linchpin 'mash-up' and I really wanted to give it a go. It was a bit of a cluster fuck of people... really big class and a complex workout. I definitely could have gotten a few more reps on the second part if I hadn't been doing this in a class fighting for space. Overall, still got a lot of intensity out of this workout and had a lot of fun.
A.
On a 12:00 Clock:
Build up to a heavy 3x3 dead-lift
-Hit 405# across for 3x3. Felt very easy, much more there, used this as more of a warm-up.
B.
AMRAP 5 Minutes:
5 Power Cleans (95/65#)
5 Thrusters (95/65#)
Rest 5:00
AMRAP 10:
3 Dead-lifts (315/205#)
1 Round of 'Cindy' (5 pull-ups, 10 push-ups, 15 air squats)
Rest 5:00
AMRAP 7:
7 Over-the-bar Burpees
7 Hang Power Snatch (75/55#)
-Result =
-9 Rounds + 8 Reps ... I was really trying for 10 rounds even... but barely missed it. Big effort, this was the toughest of the 3 AMRAPs.
-9 Rounds ... had huge transitions here and had a lot of people in the way of the pull-up station I was using ... lost some time on that, but got a lot of intensity out of it.
- 7 Rounds + 4 Reps ... rough... muscle-snatched each rep easily, but the burpees were terrible. Solid finisher to the session.
A.
On a 12:00 Clock:
Build up to a heavy 3x3 dead-lift
-Hit 405# across for 3x3. Felt very easy, much more there, used this as more of a warm-up.
B.
AMRAP 5 Minutes:
5 Power Cleans (95/65#)
5 Thrusters (95/65#)
Rest 5:00
AMRAP 10:
3 Dead-lifts (315/205#)
1 Round of 'Cindy' (5 pull-ups, 10 push-ups, 15 air squats)
Rest 5:00
AMRAP 7:
7 Over-the-bar Burpees
7 Hang Power Snatch (75/55#)
-Result =
-9 Rounds + 8 Reps ... I was really trying for 10 rounds even... but barely missed it. Big effort, this was the toughest of the 3 AMRAPs.
-9 Rounds ... had huge transitions here and had a lot of people in the way of the pull-up station I was using ... lost some time on that, but got a lot of intensity out of it.
- 7 Rounds + 4 Reps ... rough... muscle-snatched each rep easily, but the burpees were terrible. Solid finisher to the session.
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