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| This is about how happy Brad and I were to be back together working out today. |
-500m row
-Burgener Warmup with 45# Bar
SWOD:
-3 Position Cleans (Power Clean, Hang Squat Clean, Full Squat Clean): 2 cycles @ 160#, 4 cycles @ 172# (rest between each cycle)
-Clean Pulls: 5x6 @ 225#
-Back Squats: 8,8,6,6,5 @ 221#
-Box Jumps: 3x5 @ 42"
-Chinups: 2x10
This is part of my 12 week Olympic lifting cycle. Although my traps are sufficiently smoked pretty much every day, my technique and strength is getting better. The back squats almost killed me though.
Metcon:
10:00 AMRAP of today's gym WOD, scaled up:
-10 SDHP's @ 115#
-20 Double Unders
8 Rounds + 5 SDHP's
With the large volume of work during the SWOD's, I'm focusing on capping all my metcons at 10:00. The goal is to be able to scale up the weight whenever possible, but keep the workouts short enough that I can work at maximum intensity for the entire WOD. I have yet to finish one unbroken yet. I may never do it. But I feel like the intensity of my workouts has been much better.
Couldn't have at least found a muscular couple?
ReplyDeleteLet's be honest...that's a pretty fair approximation of our body types.
ReplyDeleteRyan, is this the picture you were telling me about that you keep under your pillow since you're too shy to ask Brad to pose for a real portrait with you?
ReplyDelete