Wed 11-28-2012

Back squat - 95x10, 95x10, 135x10, 135x10, 185x8, 225x5, 245x3, 265x1, 275x1, 280x1

Wod 1
AMRAP 10
8 power cleans 155#
12 box jumps 30"
16 abmat sit-ups

Score: 5 rounds

Rest 5 mins

AMRAP 10
200m row
15 burpee jump touches (6" above outstretched arms)

Score: 5 rounds

3 rds, – one running clock
35 Wall Balls (20/14)
65 Double Unders (130 Singles)
^resting 3 min between rds
3 rds , continuing on after 3 min from last rd,
25 Pull-ups
50 Air Squats
25 Push-ups

Time: 28:39

Wow lots of legs as shoulders but glad I did it.

Back squat - 95x10, 95x10, 135x10, 185x5, 225x5, 245x3, 265x1, 280x1, 290x1 (PR), 295xF, 295xF

Mon 11-26-2012

Back squat - 225x5, 245x5, 265x3, 275x1, 285x1(pr), 295xF

Felt good and prob should have went for 290 before 295 but I was feeling good and felt strong at 285.

WOD - 5 rounds
10 thrusters 95#
10 t2b

Time - 4:58

Got all t2b unbroken and got through all the thrusters unbroken until the last set when I dropped the bar with 2 left. Very disappointed in myself. Should have toughed it out and kept the bar in my hands.

Back Squats

Warmup: Stretching, Air Squats, Squats w/bar

WOD: Back Squat


135 x 10 (2 sets) warmup continued
185 x 7
205 x 3
225 x 1 PR (3 sets)
135 x 8 (3 sets)

Strict Pullups:


Weighted with 35# kb suspended from green band around waist

5 reps x 4 sets

OHS:


Warmup with dowel
45 x 2
45 x 1
65 x 1 PR (First time ever getting full OHS)


Double under work....self explanatory


HUGE progress today