Sat, 02092013

Holy sore!!! Chief and Clean Complex yesterday messed me up. Legs are tender. Shoulders / chest very sore. The one shoulder is acting up bad once again. Super painful in movement.

Front Squat @20X1
Shooting for Heavy Single
135/155 for reps
185x3.
205-215-225-245-275-295-305(f)
Stopping at the one fail. All felt heavy today.

Front Squat Cluster 1.1.1 x 1 @275# @20X1

Front Squat @75% of todays Max
3x5

Then,
Team WOD. Team of 2. 1 barbell for those movements. Must change out weights. One running clock
7 min - max squat clean Thruster (must catch at bottom, no riding down, once caught feet cannot movement throughout thruster).
6 min - double Deadlift @20X1
5 min - max Height box Jump
4 min - muscle ups
3 min - Burpee touches
2 min - t2b

Scores : 225 sqT (missed 235, bad catch), 405 x2 on DL, 56" Box Jump, 25 Muscle Ups, Then unsure #'s on rest.

Rest 3 Min

AMRAP 5
Airdyne Calories - we got 124
^ brutal


Rest 5 hrs or so

12.1
AMRAP 7 Burpees
Score : 108 Was jumping on 109, beeped right before touched.
^ happy with this. After the Chief yesterday and all that this am. I'm happy. Really want above 115 come opens if we are this. With added weight and injury bs, I will be happy with that improvement.

Monday, 12032012

Still destroyed from Saturday. Easing my way back in .....

500m Row
Rest 45 seconds
:30 on :30 off - 7x
^ maintain same pace. Good consistent pace. Kept between 1:40-1:45.

Warmup clean and Jerk

*still recovering from Saturday
Keeping it light with volume today.

EMOM Clean & Jerk
185 x 2 reps x 5 min
Rest 1 min
205x1 x 5 min
Rest 1 min
215x1 x 5 min
Rest 1 min
225x1 x 5 min

***0 misses

Rest 10 min

High Bar Back Squat - climbing to 90%
185x5. 205x5. 225x5. 275x2 315x1 325x1 335x1. Stopping there today. Approx 90%.


Rest 10 min

AMRAP 3's x 3. Resting 1 min between
10 Squat clean thruster (115)
10 Box Jump

1st: 1+10
2nd: 1+5
3rd: 1

***took it very easy here. Was surprised. Legs were fine. But my back was still hurting from Sat so took rests throughout. Need back fresh ASAP.