04192013

Competitors Warmup + Mobility Prep

Then,

A. Snatch - Double
^ drop from top, right back on the bar for second lift.
- shoulder was a little sore so just did power snatch but hit a PR of 165#

B. 5RM TnG - SqT or Power - whatever obtains max #

C. FS - establish 10RM in 10 min and no more than 2 sets.
-got 225x10. Tried 235 but only got 5 reps before I re racked it. Was pretty exhausted after the 225

D. AFAP
10 C & J 135/93
5 C & J 165/108
5 C & J 185/113
5 C & J 205/123
3 C & J 225/133
2 C & J 245/143
^ power or squat. Ideally power will be faster but as weights increase if you have to squat clean, that's fine.
-got through 205 in about 15 mins then cleaned the 225x3 without the jerk

E. 400m Sprints x 5 , resting 2 min between.
-1:12, 1:14, 1:14, 1:20, 1:16

F. 7 min Recovery Row - Z1

*** rest between C & D and D & E

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