9/3/2018

A. Hang Squat Clean x1 + Squat Clean x1 + Front Squat x3; 4 complexes; rest 2:30 bw sets 
185 - 205 - 215 - 215
I did 4 complexes instead of 5 as I was worried I wouldn't have time to fit the remaining work in the time the gym was open

B1. Row Sprint 20 Sec @ 100% effort x 4 sets; rest 40 seconds
I was in the low 1:20-1:22 range for these sprints

B2. Squat Snatch; 5 for time @ 155# x 4 sets; rest 3min 
These felt surprisingly good today. I missed two on the second set because I was trying to move a little too fast, but other than that there were no other misses.
:36 - :45 - :44 - 1:08

C1. Assault Sprint 15 Sec @ 100% effort x 4 sets; rest 45 seconds 
Very rough estimates for wattages on each set are as follows: 1400ish - 1200ish - 1100ish - 1100ish

C2. OHS; 8 for time @ 135# x 4 sets; rest 3min 
I dropped the weight from 155lbs to 135lbs. Around 135lbs is where OHS begin to give me a lot of issues in terms of muscle endurance in regards to squatting and holding the bar overhead, as well as issues controlling the bar overhead with my 9 foot long arms. I also don't have a good track record with 155lbs+ when my heart and respiratory rates are elevated. I felt very quad dominant while doing these as well, if that helps understand what I was feeling. Each set took about 20-23 seconds, but I don't think I could've replicated anything close to this with 155lbs

+
3 RFT: 
7 DB Devils Press @ 50# 
12 Burpees over DBs (clear with two feet) 
5:44
I was pretty wiped out when I got to this. First round was obviously the fastest, but the third rounds was faster than the second, so there's that. Normally I'd finish A-C2, then go eat and lay down for about two hours before doing the workout in a separate afternoon session.