04262013

Session 1 
A. One Running Clock 
40 min
1. 10 min to est 1RM Snatch - shoulder was tweaky so only did power snatch up to 155
2. 10 min to est 1RM BS for day - 295x1, 305xF
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move. - 210 PR*
4. 10 min to eat 1RM Front Squat - 265x1, 280xF

Rest 

B. Front Rack barbell walk. Max distance x 2 (405/315)

Got from the first bay door to the dumpster next door.  Maybe 50 feet.  Will be implementing these more as they were great for the hips.  Really felt them later in the week.

C. Farmers Carries - 100m Intervals

Used 140# per handle for 100m.  Didnt put them down at all.  Did 2 sets 

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

Score - 5+23

E. Row Intervals 
:20 On :20 Off
85-90% x 15-20 Intervals 

Wed Sept 19, 2012

Next few days are all out of whack, got lazy and have times mixed up. Bear with me while they get back on track.

Thruster - 1RM

202#.

Really surprised myself with this one, was very happy with it. Plus I beat Dylan and that's always a bonus haha

Didn't do the Wod because I wanted to be able to perform well in the weightlifting class at night but had an ok night. Did get a new 1RM in the back squat with 280.