6/17/2011

Today was a good workout. I felt very recovered, but once I started moving around my shoulders were still tight. Today looked like this:

Snatch - 80% x 1 x 3 (135 lb)

C & J - 80% x 1 x 3 (165 lb)

Front Squat - Heavy Single - 245, 265, 280, 290 (15 lb PR)

Conditioning WOD:

50 Double-unders
5 Pull-ups
10 Push-ups
15 Squats
200m Hill Run
12 Pull-ups
21 KB Swings (53 lb)
400m Run
75 Wall-Ball
400m Run
21 KB Swings (53 lb)
12 Pull-ups
200m Hill Run
15 Squats
10 Push-ups
5 Pull-ups
50 Double-unders

The WOD took me 18:40. The most time consuming part were the hill runs, wall balls and double-unders. I actually did a lot better on the double-unders today than last week. This was encouraging. I got 30 in a row on the last set.

I was happy that I set a PR on the front squat. I haven't attempted a single since February so I went for a PR. I maybe could have gone a little heavier, I didn't go until failure. Anyway, I also had a heavy dead-lift double programmed in today, but I had to cut it out. I was too taxed from the front squats. I'm glad I didn't train yesterday, I almost did. But I needed the rest. Overall this week has been good training. I wrote this week out and I think I've got a solid a workout program that is similar to this week written for the coming weeks.