Tuesday, September 22, 2015

Wednesday September 23, 2015-

8 Sets:
500m Row @85%
6-10 UB Pushups @4040 tempo
Rest 2m
*rest 3-5m after set #4
20 Minutes @low effort
2 mile assault bike
50ft forward and reverse bear crawl
50ft R&L Lateral Lunge walk 

HPA - Power 
A. OHS, work to a tough single 
B. Squat clean, work to tough T&G go Double 
C. AMRAP unbroken touch n go Squat Clean @ 70%RM x 2 sets, 1 min - dont pace the first set...
D. 12 min EMOM: 
1st min: 3-5 Unbroken Hang Power Snatch @ 105/65lb -- Move up 10lb each round 
2nd min: 5 Burpee Box jumps @ 24"/20" 


  1. Power

    A. 225, 245f, 245, 270 - 5lb PR, 275f - upper back gave way lost bar forward
    B. 225, 245, 265, 275f, 275 - PR for any tng double - suprised myself here today, upper back limiter
    C. 195x10, rest 1 min, 195x3 yikes, upper back big limiter here kept letting bar get forward after catch
    1st min: 105x5, 115x5, 125x5, 135x3, 145x3, 155x3 - last was very tough, sets roughly 12-15 seconds
    2nd min: done all sets roughly 15 seconds

    Pleasantly surprised by my strength today on a later than usual workout after being at a theme park with my FBLA kids all day. Upper back being the limiter was a big theme today. As the weight got heavier or reps got higher on cleans my upper back started to round and got way forward coming out of the hole. Conditioning was good on EMOM, did all reps up to 145 without having to pause in hang position but had to pause to get the 155. Solid day.

  2. Power
    A. 160
    B. 235
    C. 5-4 (hurt my neck during ohs wasn't feeling too hot. Could be better)
    D. Completed 6 min then called it quits due to neck