06282014

A. Strict press - heavy double in 10 min 

Worked up to 65kg. Left shoulder felt like shit today. Weak from the start. 

•rest 2 min

B. Bench press - heavy double in 10 min

Worked up to 90kg. Shoulder still felt like shit but pretty happy with this considering. 

•rest 2-4 mins

C. Deadlift - build to heavy triple not TnG in 10 min

Worked up to 160kg. Was a little cautious with this today because of my back and hamstring. Hamstring was still tight today so stopped here but it felt heavy regardless. 

D. AMRAP 20

10 cal AB

20 cal row

300m shuttle run (50m down and back)

Score - 5+32

Was 1 shuttle run away from finishing the 6th round. Runs felt slow. Kept the AB from 409-425 and rowed in the mid 1400 cal for every row

04172013

A. Bench Press - Doubles
- 205x2 - shoulder didn't feel good benching
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
-Back squatted 275x2

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

Score - got 165x3 on the ohs. Wrist and shoulder werent great but still is a good weakness wod for me. Need to keep hitting this weekness

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility

Wed Sept 26, 2012

Push Press 1RM -
185x3, 196x1 PR, 201x1 PR**

Super happy about this. Bar path is still getting better as I've been working on my shoulders a ton and its showing. Finally got over 200!

Bench Press - 3x3
185x3, 195x3, 205x2

Bench felt pretty strong. Will get 205 for 3 next time, was taxed from push press a little but it's all coming together.

Didn't hit the Wod today again because I was saving myself for weightlifting tonight. Starting to get the Jerk a little better although that is the one movement overhead that needs the most work. Staying optimistic about it because of how well everything has been going.