Monday, September 29, 2014

Training: 9/23/2014

Training:
15-20 min aerobic warmup
+
AMRAP in 7 min @80%: (HR ~165 max on all of these)
Versa-Climber 40 steps
10 T2B
30 DUs
Result: 3 rounds + 6 T2B
--4 min recovery--
AMRAP in 7 min @80%:
Row 250m
10 Push Press 115lbs
10 Box Jumps (step down) 24"
Result: 3 rounds
--4 min recovery--
AMRAP in 7 min @80%:
50m Farmer's Walk 2p/h
5 Wall Walks
15 cals AD
Result:2 rounnds + Farmer's Walk + 5 Wall Walks
--4 min recovery--
AMRAP in 5 min @80%:
Run 100m
10 Pullups
10 Wallballs
then, 2 min amrap Muscle Ups
Result: 2 rounds and 14 muscle ups
--4 min recovery--
AMRAP in 5 min @80%:
Row 250m
10 Push Press 115lbs
10 Box Jumps (step down) 24"
then, 2 min amrap Power Snatch 135lbs
Result: 2 Rounds + 15 Power Snatches
+
(it's 5 x 7' intervals. The last two are 5 min amrap of the triplet, right into 2 min amrap of the single exercise for a 7 min total work period)
+
Finish with 10 min AD at easy pace cooldown

Notes: Felt good going into this workout though my quads were rediculously sore from Monday's squatting sessions (some of the worst soreness I have had in a year).  Hit this in the afternoon after eating and taking a nap.  Warm up included 16minutes of moderate aerobic work and then a little mobility.  Definitely needed to hit the lats more as the first AMRAP tweaked my teres minor.  My versa climber is broken so I decided to walk up the stairs (skipping steps) with 2 20lb. DBs in the OH position.  T2B were unbroken, as were double unders.  Not too bad on the first amrap.  Second was a little more rough as the power output was higher and my quads were screaming.  Farmer's carry was pretty easy, and if not for my tweaked lat and a narrow gap for my feet on the wall, the wall walks were fine.  Airdyne was moderate.  Pullups felt good, though I could have used my hips more efficiently.  Wall balls started burning after the second round.  I was definitely happy with my ability to string together 3 muscle ups at a time after hitting multiple round of pullups.  No fails, and I think I could have done more with time.  Last AMRAP was rough also.  The power snatches in the end were tough, but I happy that I was able to keep cranking away and the technique stayed pretty sound.  Overall this was a tough workout, especially with my legs crushed from squatting.  Slowly starting to improve with higher power output and longer workouts.

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