Day: July 12, 2013

Open Gym Friday

Headed in at 5:15pm today for a long spaced out session. Feeling pretty good after the last few days.

Warm-up

  • 450m Run
  • PVC pass-thrus
  • DU

I got streaks of 40+, 70+, and 60+. Ordered the thinner cable from Rx, so I’m excited to see if it fatigues my shoulders less.

Conditioning

Easy 20:00 row. My pace was between 2:15 and 2:20/500m pretty much the whole way and about 20spm. Made it 4,420 meters and felt good.

Olympic Lifting

Warmed up with some C&J at 135#.

5:00 EMOM

  • Squat C&J (185#)

Rest 3:00

5:00 EMOM

  • Squat C&J (205#)

I was planning to do another round with 225#, but at the end of the 205# reps I could tell I was starting to hit a wall. Just not anywhere close to being back to myself yet, so I shut it down there and did a couple sets of back squats.

Strength

Back Squats

2 Sets of 5 with 205#

Strongman / Road Work

Laura, Brent, Kevin, Ellen, Casey, and I did a big circuit. Just kept moving, nothing too intense.

2 Rounds

  • 150m Sled Drag (135#)
  • Plank (while partner does sled drag)
  • 150m Wheelbarrow Push (200# first round, 230# second round)
  • 10/10 DB Curls
  • 150m Prowler Walk (210#)
  • Grip Twist with a 5# plate hanging on it

We paired up the push/pull with a stationary movement and paired up in teams. Each team did both movements in the pairing and then rotated to the next spot. Took us about 30 minutes to finish