08062013

A. Power Clean + Push Jerk - heavy Single

Only worked up to 205 here. Push jerk wasn't feelin smooth today

B. EMOM x 8 @60-65% for 2 reps

Started to feel better here but also lighter weight. 

C. MAP Training - 80-85%

AMRAP 10

10 KB Swings (70)

10 Burpees

200m Run

rest 10

AFAP per round, 

10 Deadlifts (225)

10 Burpees

200m Run

rest 8 min x 3

+ 

20 TGU - light weight, focusing on rehab shoulders

AMRAP 10 = 4+20

AFAP = 1:25, 1:22. 1:19

Had a really good day today. Liked both of these workouts and the kb felt pretty light in the first wod

Was glad times got faster on the repeater as I went on. Not sure where I made up the time but was happy overall

TGU= 35lb kb

08052013

session a: 

A. Snatch Complex:   Deadlift + lower below knee 2 second pause and hang snatch + TnG Snatch

50kg, 55kg, 60kg, 65kg x F, 65kg, 67kg

B. Back Squat Wave - 8.6.4.2.4.6.8 - shooting for higher #'s than last wave, with same each rep scheme.

117kg, 122kg x 4. Failed on 5th. Dropped to 120 and failed at rep 3. Bad day squatting. 

C.  EMOM x 20

Odd: 2 SqT Cleans @ 225

Even: 7-10 HSPU   Start with 10 while you can, keep above 7

2, 10, 2, 10, 2, 8, 2, 7, 2, 7, 2, 7, 2, 7, 0, 6, 2, 3, 2, 7

session B: 

A. 

400m Run

10 muscle ups

rest 10 min x 3

2:24, 2:23, 2:30

Felt really good with the cleans today. Was doing a much better job of getting under the bar in my pulls and not letting it get away from me.  Really worked on "upper cutting" the bar. Was happy that I only missed 2 cleans the whole time. 

Got all of the muscle ups unbroken but barely. Will def have to push harder next time in the run and try to not wait so long to get onto the rings