1/4/20

Hopped into the Saturday class! Partner workout, but I ended up going solo due to lack of partner.

4 rounds for time:

  • 10 Deadlifts (275# – Double overhand grip, no hook grip)
  • 20 T2B
  • 30 Cal Assault Bike

Time: 22:48 Rx

This one was grippy to say the least! Those deadlifts…phew they were tough. The weight wasn’t challenging other than the grip! Double overhand was super tough.

1/2/20

32 today and it feels great! Still pretty sore from Barbara, but I headed in for the 8AM class.

Strength

Power Snatch* – 3-3-3

Worked up to some moderately heavy touch-n-go snatches. I worked up 95, 115, 135, which were the three weights I was planning to use during the workout.

Metcon

15 minute AMRAP:

  • 3/2/1 Power Snatch
  • 10/8 Cal Bike
  • 20 Unbroken Double Unders

Min 0-5: 3 reps at 95#

Min 5-10: 2 reps at 115#

Min 11-15: 1 rep at 135#

Finished a total of 8+22.

12/24/19

Since we had Quinn, Char and I headed to the gym early so he could run around while we did the workout. He mostly stayed out of the way. Success! After a warm-up, we did this Cindy-esque rep scheme.

20 min AMRAP:

  • 5 Strict Pull-ups
  • 10 Hand-release Push-ups
  • 15 Assault Bike Cals

My first few rounds were unbroken on the push-ups and took roughly 1:50. For the last 6-ish sets, I broke the push-ups 7/3. The pull-ups were unbroken the entire time. Ended with 9+12.

11/19/19

Dropped into the 5AM class to get the workout out of the way because I have a vet appointment with Tucker this afternoon. My back is pretty tight from all of those deadlifts yesterday. Thankfully, today’s DB snatches were from the hang, not from the ground.

3 rounds for time:

  • 35 Cal Assault Bike
  • 40 Alt DB Hang Snatch (50#)

*Rest 2 minutes between each round.

I knew the 35 cal on the bike was going to be the tough part of this workout for me. I tried to keep the watts between 400-500 the entire time, but the last round, I definitely slipped into the 300s. For the first round, the bike took me 1:45 or so. In the last round, it was 2:30. DB snatches were 26/14 each round switching midair.

My times for each round were 4:19, 4:46, 5:11.

10/30/19

Thankfully, the snow tailed off this morning. It’s just bitterly cold, but no more snow coming down. I woke up at 4:45AM and got some work in before hitting the 8AM class with Charlotte since she had a late start. After warming up, we got into the following metcon.

12-9-6-3-6-9-12 reps for time of:

  • Squat Snatch (95#)
  • Strict Pull-up

Time: 15:20 Rx

The pyramid rep scheme was pretty difficult. I went 7-5, 5-4, 6, 3 for the first sets. Then, on the way back up, I went 3, 6, 5-4, 4-4-4. I just couldn’t get my last set of 12 into 7-5. The strict pull-ups were all in sets of 3 or 4.

Then, we did a finisher as partners:

  • 125 Assault Bike Calories with a partner

I partnered with Daniel, and we knocked it out in 7:20 rotating ever 10 calories.

10/15/19

Had a meeting with Spence, Zach, and Karly at 9AM so I dropped into the 8AM. Feeling pretty recovered today after the day off on Sunday and the lighter workout yesterday.

24 min EMOM:

  • 2 Front Squats (#205)
  • 12 Cal Assault Bike
  • 2 Rope Climbs
  • 45 sec Plank Hold

I initially started with an L-Sit hold on parallettes in place of the plank hold, but my abs were still pretty sore from the GHDs so I switched to plank hold. Everything else was really pretty manageable.