January 4 2016

January 4, 2016

MF #838 cycle 4, day 1

1)
20-15-10 Row for Cal
Hand release push ups. 

 done - 3:33

2) AMRAP 8
30 Power Snatch
30 Cal row (scaled from 50)
30 HSPU 

got to 18 HSPUs

Power snatch is still really hard because I haven't done them in so long. So I scaled the weight to 115#. They are also hard because they are just so cardio intensive! 

The Row burned and I really wanted to get in to the HSPU's so I decided it was better for me to cut the row down and get more work on HSPUs. 

--

3) 3 Rounds

5 Deadlift 275# (scaled from 315#)
10 Lateral Burpees

rest 90 seconds

1 2:33
2 2:40
3 2:36 

Total 12:06 

 the weight was heavy (scaled) but very manageable. But I was surprised how bad the burpees hurt after a while. I was really moving slower than I thought/expected on those. 

need to work on conditioning! 

4) AMRAP 12

20 Wallballs
60 DUs

 just a suck-it-up workout. Hard and fast, lung burner. My DUs were sucking on some of the rounds and I got pretty pissed. Not sure what the deal is... DUs usually are easy, but my rope hated me today. 

6 Rounds 14 Wallballs