Tuesday, January 24, 2012

A. 150 Double Unders

B. 2 man team
6 rounds of: (3 each)
5 Power Clean, 135/95
10 Front Squat
5 Jerk
20 Pullups
-alternating with partner

Wednesday, June 29, 2011: Week 4, Workout 18

7:15 AM

Warmup:
500m row, easy
mobility
light snatch drills
light zercher squats

Strength/Lower Body:
Zercher Squat 3-3-3-1-1-1
185-205-215-235-245-255[PR]

MetCon:
"Fran"
21-15-9
Thrusters, 95#
Pullups (butterfly)

Time - 3:38

Cooldown:
10:00 shoulder work with lacrosse ball

Daily Report:

• Body: Everything feels good. Did some pre-"Fran" shoulder work
• Sleep: 7 hrs, decent - had some indigestion early this morning from yesterday
• Nutrition: Fasted up through workout. PWO: ~1 cup venison chili, fruit/veggie juice box, 2g MSM, 2g Glutamine.
  
• Notes: Zercher squats are still a tough movement. 255 is more than I have ever done on a front squat which is good considering its darn near the same movement. Fran went well considering. I think the strength work before caused me some problems due to the loading on my biceps and forearms. I was on pace for a sub-3:00 but the last round of 9's gave me some trouble. Everything was unbroken through then. I got to 5 thrusters on the set of 9 and had to really push to get the next 4. I then had to break the pullups 3 times. Had I been able to go straight through both it would have been sub 3:00 which would be a huge PR. I'm still happy with the result, though next time I will attempt "Fran" by itself to shoot for the evasive sub 3:00 time.