Warmup:
400m run, easy/mobility
CFWU x 3 minus pullups
Strength/Lower Body:
Zercher Squats 5-5-5-3-3-3
135-155-175-185-195-215
MetCon #1: (CF Regional WOD 2)
On every :30, as high as possible 1 Clean to thruster, starting at 155
155-165-175-185[F]
MetCon #2:
2 rds for time of:
40 Air Squats
30 Pullups
20 DB Push Press, 40#
Time - 9:14
Daily Report:
- Body: Morning weight/180.5 lbs. Everything from my rib cage up is sore.
- Sleep: 9 hrs, solid
- Nutrition: Quality, 5g Vit. C, 4g Fish oil, 2g MSM, 2g Glutamine, 1 tall coffee
- Notes: Haven't really played with Zercher squats much. These were rough on the arms. That was the main issue in the weight. I'm pretty disappointed in the thruster ladder. Thought I could have at least made 205#. I was pretty sore from yesterday and it was early so that may be part of it. The 2nd MetCon went well. The pullups were the tough part. First round of PU's were broken 15-10-5, 2nd round was 10-9-1-5-5
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