Monday, 02252013

4:30p

OHS
165-185-205-215-225-235(f)
^ jerk was easy. Couldn't maintain anything overhead. Shoulder was throbbing. Depressing :-(

7:30p
Back Squat - Singles
185x5 225x3 275x3 315x3 325x2 335x1 355x1 360x1 370x(F)
^ would have been a PR at 370

5k Row - Sustainability
^ maintained 1:50's. Recovery Row

Wed 12052012

1am: late night session on Tuesday.

Back Squat :
185x5 225x5 275x5. 305x2 315x1. 325x1 335x1. 345x1

Overhead Squat Work:
Pushing the shoulder. See what can handle. See if upcoming comps are realistic

Work with 95/135
165-185-205-215
Missed 225 twice.
Pain is left shoulder. And in the front. Sharp. Elbows and wrist seemed to take a beaten tonight.


7:30p

Very sore today. Wow

High Hang Clean
135x5. 165x5 185x2
205x1. 215x1. 225x1. 235x1. 245x1. 255x(f) stopped at one fail.

Front Squat:
185x5 225x3 255x1 275x1 295x1 310x(f) 310x(f)

Rest 15 min

WOD : 4 rds
1 min row (cal)
:15 off
:45 KB Swings (70)
:15 off

Then rest 1 min
AMRAP 1 of T2B

Rest 1 min
AMRAP 2
Burpee plate Jumps


Score: 91,58, 25, 31

Over Past Week

Power Clean 225x1

OHS 155x1
C&J 205 x a few singles

Few WOD

Core 

Buy In: 
Warmup Drills

WOD:  Overhead Squats
wu 45
55# 65# 75#x3  85#x 3  
95# x 1R x 5S

Cash out: 
GYM KEN , few hours later.

@Homseys
Buy In: 
Warmups for the Workouts

WOD1: Back Squats 5-3-2-1-1-1
135x10x2 sets
185x8   205x3   225x2   245x1   255x1   275x1*
Cooldown: 135 x 8 reps x 3 Sets

Cash out: 
Pullups - Strict
35# KB on ground, Green band around waist. 4 Sets
End with 3 sets of Butterflies, until 5 consec Reps
Overhead Squats - work
bar x 1 x 3 sets
65#x1
75#x1***  HUGE PROGRESS with OHS