Friday, 121313

am: was early in am. Don't think I was at quite 90%. No sleep last night to kinda moving along. Will pick it up tonight!

10 minute amrap @ 90%

20 AD cal

5 hang power cleans @ 135

5 CTB pull ups

10 no push up burpee box jump, 20”

4 rds completed 

All unbroken, just felt like i wasn't moving very fast on anything 

-rest 4 minutes-

10 minute amrap @ 90%

150m row

3 PC @ 225# *did singles. Hands r beat

5 HSPU

7 Toes to rings

5 rds completed 

-rest 4 minutes-

30 on hard

:30 on easy 

X 8 intervals 

Completed 

PM: Competitors Training - Team

Lined up with a lot like tomorrow. Will get to AD work tomorrow and maybe hit the 3 rd one also. Was looking forward to that one. 

A. Power Snatch Work - 15 min

155x3. 165x2 175x2 186x2 195x1 

B. Power Clean + Split Jerk

225-225-245-255-265-275-286-296(miss jerk)

C. AMRAP 12

Partner 

100 Double Unders 

80 Wall balls (30)

60 alt box jumps (30)

40 HPC (185)

20 Strict HsPU

Score: 1 rd + 115

* I did first 100 straight du. He did 40 wall balls straight. I did 31. He finished. Box jumps we alternated. HPC - we did 5 each all way through 

Strict HsPU - I did 15-16 of Em. Shoulders were smoke plus fr hspu volume this week. Only for like 2-3 strict a time. 

Rest 12-15 ish

AMRAP 12 

* 1 partner runs through then tags other in 

5 Front Squats (185) from floor 

10 burpees 

15 pull-ups. 

Score. I finished my 6th rd. he got 5.  

I got everything unbroken.  Recovery was ok. Burpees def slowed down. Front squats got easier with rhythm. Need to get bounce at bottom and not hang out at top; made easier. 

Destroyed now.  

Shoulder has been shitty for weeks. So unstable. Jerks are terrible now. 

Can't tell if shoulder is worse or something just "off". Feels like could dislocate at times, never does. Curious if just super tight somewhere else. In back maybe?

Very happy with legs and ability to go where I know I have not been able to in past; that's for sure. Pull-ups feel good also.