Monday, 090213

PWeekend update: slept way to much. One night got like 11-12 hours. Was groggy. Slept ton each night, which was nice but def left me energy-less. Eating wasn't to bad but definitely not enough. Was very taxed from last week and even dodgeball on Friday night; definitely feeling old :-)

Programming: 

Monday

A.  FS - starting @ 205; do one rep every 90 seconds - go up by 20# each time - 12 double under buy in

Started at 90kg (199) - climbed by 10kilos each time, hitting 120-130-140 (tie Pr) then went 142 (Pr) , tried 144 missed. 
090213 FS ladder from Brandon Petersen on Vimeo.

B. *note our 400m is bit longer. 

400m run

400m row

21 UB box jumps, 24"

21 ghd sit ups

rest 4 minutes x 5 rounds

Performed 4 rds. Died on 4th, puked and pounding headache. Prior, stay semi consistent. All wind for me. Runs as usual, def kill me. 

Thursday, 022102013

Strict Press
95-125-135-155-175-185(PR)-187(f)

WOD: Ladder
10,9,8......1 of Push Jerk (185)
2,4,6......20 T2B

Time : 13:55
Happy with this

DB Snatch 5x2 with 100# DB
TnG Reps. 2 each arm then switch

2 hr rest
Spot Kids at gymnastics for 2 hrs

Tuesday, 10232012

Holy Shit I'm Sore!
So, going into today, I was curious how I would even move some weight. But, after a nice warmup, things didn't feel bad. Shoulder were super taxed from weekend, "Diane" and the volume yesterday.

Split Jerk (behind neck) normal jerk width:
185x2. 225x2. 245x1. 255x1. 265x1
^ failed on the 265 few times also. Stayed there. Shoulders didn't have much left.

WOD: 5 Min - Ladder
Hang Power Clean (155)
Muscle Up
Score : 6 + 7

Rest 3 min

AMRAP 5
9 T2B
12 Box Jumps (30)
Score: 6+3

*muscle ups got tough. Also the 6/7 HPC got heavy but all unbroken. Surprised how difficult MU's got late in the ladder.
**was happy with the 2nd AMRAP, not on T2B (feel like have lost those a bit) but for the box jumps. Rebounded these (most) and felt great. Def quick little gas'r

Cash Out:
400m @70% or so
X2
^rest :30 between