06122013

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Climbed up to 195 on the single then went to 185 on the double. Ram out of time. Felt really solid during the 195 and the 185 triple was easy.  195 was a PR as was 185 for 3. Previous 1rm was 180. 

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

Time - 5:38. Went 15, 8-7, 4-4-4-3. Next time will try to shorten breaks a little. Was hard on the legs but mostly gas tank was limiting factor. 

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

E. 7 min Recovery Row @Z1 

Back Squats

Warmup: Stretching, Air Squats, Squats w/bar

WOD: Back Squat


135 x 10 (2 sets) warmup continued
185 x 7
205 x 3
225 x 1 PR (3 sets)
135 x 8 (3 sets)

Strict Pullups:


Weighted with 35# kb suspended from green band around waist

5 reps x 4 sets

OHS:


Warmup with dowel
45 x 2
45 x 1
65 x 1 PR (First time ever getting full OHS)


Double under work....self explanatory


HUGE progress today