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

Mon 11-12-2012

Row :30 on, :30 off for 10 mins

Most rounds were 13 calories. High of 15, and low of 12.

Rest 5 mins

Row
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on

Was in the low 1:50's for the 3 and 4 minute intervals. The 1 min intervals were in the 1:30's and 2 min intervals were in the 1:40's.

1. Back Squat 4×6 20X1
Dont remember weights.

2. AMRAP 2
Clean & Jerk 205#

Score: 1

Rest 2 min

AMRAP 2
Clean & Jerk 155#

Score: 13

Rest 2 min

AMRAP 2
Muscle Ups

Score: 13

Super pissed at the first Wod, missed the jerk probably 4 times and hit myself in the face with the last attempt. Second Wod I was very happy with. I push jerked every rep and felt great getting through. Third Wod I was also happy with. 8 straight TJ start it out.