Saturday, January 31, 2015

Training: 1/28/2015

(video to come)

Training:
A. Back Squat @80% x 1 + Box Jump @30"+ x 1: 4 x 1.1.1.1; rest 20 sec/3-4 min (285lbs.) 
notes-It's a cluster of the complex. one BS, rack & do 1 BxJ. Rest 20 sec, repeat, etc for 4 reps.
B. Clean Pull: 3 x 1.1.1; rest 10 sec/3 min (275,295,315)
+
AMRAP in 2 min @max effort:
10 KB Swings 70lb
10 Burpees
Result: 2 rounds + 10 KBS + 3 Burpees
--10 min rest--
AMRAP in 2 min @max effort:
5 G2S2O 135lbs
35 DUs
Result: 2 Rounds + 5 G2S2O + 19 DU
--10 min rest--
AMRAP in 2 min @max effort:
10 KB Swings 70lb
10 Burpees
Result: 2 rounds + 10 KBS + 4 Burpees
+
20 min easy aerobic work

Notes: Hit this workout after my noon class and wasn't feeling very energetic.  Back squats felt ok, but they started getting heavy after the box jumps accumulated.  Just worked on being explosive through the middle.  Clean pulls felt good.  Need to work on sweeping the bar right off the ground but I think I have a phobia of hitting my knees with the bar.  Warmed up for the AMRAP with KB Swings and Burpees and then got to work.  Limiter on the first part was my ability to cycle the movement fast enough.  My shoulders were still a little sore from Monday, so it was tough to get the burpees going.  Second AMRAP was rougher.  The clean and jerks got heavy quickly and my quads burnt out so I was forced to push press instead of push jerk after the second set.  The pull was crap here too.  Second go at the KB Swings and Burpees lead to one more rep.  Breathing was heavy but recovered pretty quickly.  Decent workout today.

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