01.30.2013 Training - Feeling Great! | Lift Heavy Run Long

vonbledsoe

 

Haha!  This was a really tough workout, but I loved it!  It was hard and I was drained, but I’m feeling really really good!  I hope I feel this good at Sylamore!

Skill
  • 1 Rope Climbs EMOM 12 min

Done.  Felt Good.

Weightlifting
  • Power Clean 10 x 2 @ 75%; rest 1 min
  • Clean Pull 3 x 3 @ 95%

Power cleans @ 75Kg, and Pulls @ 90Kg – Felt Really good.

Strength Endurance
  • Front Squat 8 x 4 @ 60% of 1RM EMOM

165lbs. on the Front Squats.  These felt great!  I probably should have added some weight. I used 265 as a 1 RM and even added a few pounds.  Still felt great.  Then…

Conditioning
AMRAP 5 min x 5 sets; rest 5 min
  • 30 Wall Ball Shots (20/14#) 10 ft.
  • 15 GHD Situps
  • 5 DB Snatch/arm (70/45#)
  • Row for distance the remainder of the round

In case you are new to the site, this really isn’t an AMRAP.  You have 5 minutes to do one round, and when you’re done with the movements you just row until the 5 minutes is up.  I grabbed a 70 lb. Dumbell and quickly realized I wasn’t going to be able to snatch it 5/arm.  So I grabbed a 53 lb. Kettlebell and used that.  Believe me, this WOD was tough enough even with the 53 lb. Kettlebell.  WOW!  Had to mentally power through the last round.  It was AWESOME!!  It will take me all day to recover from this one.

Rest day tomorrow.  I need to swim…we’ll see.