Tuesday fun

2X
10 push jerks with 2 24k kb
Row 4min
(1100/1060)
Rest 1min

Rest 2 min
2X
24k kb goblet squat times 10
4 min stepover
Rest 1 min

Sunday

Sunday’s workout was the good old row/pushup workout. in a pinch, that seems like such a great bang for the buck.

 

4000meter row for time getting off on every 4 minute mark to do 20 strict chest to floor pushups.

Struggled to keep the 500m pace under 2:00. Usually, that’s not too hard to do.

Then I did 50 thrusters with an oly bar.

Then I practiced snatch form with just a barbell.

 

Chest is sore but everything else feels good.

 

 

2K for time

Today was a row workout
2k for time
Rest 7min
1k for time
Rest about 4minutes
500 for time
7:00/4:17/1:35

I was thrilled with my 2K time. The other 2 times weren't so great but I'm ok with that. I really wanted to get a 7min 2K and I did. Its a good day.

Snatches

Today we worked toward our 1RM at barbell snatch. Only the second time I've done these but I think they come pretty naturally. Just need to get more comfortable in the overhead squat position.

Warmup:
Easy 10 min row

Find 1RM for snatch
Found it at 135
I got 145 overhead but I didn't receive it locked out. I pushed it up a little.

95lb barbell
1 snatch,1ohs,1hanging snatch every 30 seconds for 10 minutes.

10 24k kb swings, 30 FLR
9 24k kb swings, 30 FLR
8...
...
1 24k kb swing, 30 FLR
Did all ring holds straight for 30 seconds.

Back squats and slosh pipe.

Today was a great workout. Much of it was using 80% of 1RMs for lifts I'm not entirely certain what my 1RM is. I feel like it worked out ok though. Never did back squats outside of a squat cage. Kind of scary at first.

Warmup:
Row easy 500m

Workout
3 sets:
8 snatch high pulls 85/95/95
Row 2min (551/552/565)
Rest 2 min

5min rest(including last 2 min rest)
3 sets:
5 back squat @ 225lbs
2min burpee broad jump
2min rest

150 seconds of ring holds in pushup position
150 seconds slosh pipe overhead

S.M.M.F

today i did what John said is called an S.M.M.F. A single movement mind phuk. Its as much mental as it is physical. I intended on doing 500 thrusters for time. But after the first 100, i knew that 300 would be a stretch and decided to aim for 300. I could barely move when it was done.

workout:
300 Thrusters with 45# oly bar for time(i lost track of time).
2 sets of 15 bent over barbell rows @ 135lbs
2 sets of 10 parallel bar dips focusing on eccentric movement being.

I got some funny looks from folks at the gym when i was doing my thrusters. I think they were wondering why the guy lifting just the bar was sweating so much. Tomorrow, i plan to row and not break any muscle down.

this week at work i had some meetings i had to be at around 5:30am. That threw off my sleep and workout schedule but i hope to get back into the swing of things this week. May try to hit up folks for a bike, run, or swim this week.

Good workout

Warmup
10 wall ball shots
10 ball pushups
100 jumprope
Two times

10 squat cleans
Row 3min at >750m
For 3 rounds with 90sec between rounds
95/115/115
777/757/755

5min rest

3rounds
10 front squat (115/125/135)
3min of box step overs
90 sec rest

90 sec slosh pipe
150 sec front ring hold in plank position