Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, & Stretching
Strength:
-Strict Press- 10x45, 5x95, 3x115, 3x135, 1x150, 1x165 *PR*, 1x170(f)x
-Thruster- 3x5 @175#
Conditioning:
10x Front Squat + 10x Push Press + 10x Thruster @115#
2x C2B Pullup + 2x Box Jump, 37" + 2x Burpee
8x Front Squat + 8x Push Press + 8x Thruster
4x C2B + 4x Box Jump + 4x Burpee
6x Front Squat + 6x Push Press + 6x Thruster
6x C2B + 6x Box Jump + 6x Burpee
4x Front Squat + 4x Push Press + 4x Thruster
8x C2B + 8x Box Jump + 8x Burpee
2x Front Squat + 2x Push Press + 2x Thruster
10x C2B + 10x Box Jump + 10x Burpee
Time - 20:50
Closest I've been to puking during a workout, possibly ever. Everything was just really tough today, especially after the PR Press & those HEAVY thrusters. I did this workout a year ago, on 6.10.9, in 21:35. I was hoping to crush my old time, but given the workload today and still beating the old time by 45sec., I guess that's pretty good. I rested way too much and just all around was not having a good time. Plus, I'm pretty sure last year's workout involved a 32" Box Jump, but not certain. However, I do know that it sure as shit was not 37".
So, all in all, this Machine has certainly been upgraded from a year ago. Progress Baby, Progress...
My good buddy that I train with, and also Coach, has been seeing some excellent progress under my programming as well. He strict pressed 200# today which is a 25# PR. Yes, I said it, 25#...
Today's Fuel
I knew this was trouble when you started a training blog. I'm going to be tempted to try all of these now. Gave this one a go today - 21:17.
ReplyDeletePost 5/3/1 squat session at 335x5, 355x3, and 375x2, so I guess I'm pleased. These workouts you come up with are brutal.
Nice work, Greg. I think our strength work beforehand may have taken it's toll on both of us...
ReplyDelete<3 this work out! looks sick, Im tackling it next week. (with a few modifications - 75#, 24'box, and C2B as in Chin)
ReplyDeleteGood Ilana, let me know how it goes!
ReplyDelete