10/7/11

Today was a decent strength session. The WOD was more skill work than a metcon. It had HSPUs in the WOD and they took me a while. Was doing singles by the last few sets. Doing HSPUs toward the end of the week (like I have the last 2 weeks) is getting very discouraging. The rest of the WOD went fast, unbroken and I felt good on. Anyway, today looked like this:

Power Clean 5,4,3,2,1 - 185,205,225,235,245

Front Jerk with Split, from Rack - 70% x 2 (155 lb), 75% x 1 (165 lb), 80% x 1 (175 lb) - Work up from 2,1,1 then 1,1,2 and back up. Three waves total. This was mostly technical work, felt extremely light. I video taped a couple reps. Good skill session.

Clean Grip Shrugs, from Rack - 100% x 5 (250 lb), 110% x 5 (275 lb), 120% x 5 x 2 (300 lb)

Back Squats - 80% (285 lb) x 4 x 5 - These felt light and went fast.

Rest 10 minutes then for time:

4 HSPU

5 Renegade Row (#30)

6 Dumbbell Clean and Jerk (#30)

7 Push-ups

8 Toes-to-Bar

9 KB Swings (#70)

then finish with an 800m run.

Add a new exercise every round.

i.e. round 1 = 4 HSPU, round 2 = 5 RR, 4 HSPU, round 3 = 6 DBCJ, 5 RR, 4 HSPU etc.

My time was 18:51. The handstand push-ups took the vast majority of the time of the metcon. Basically a HSPU skill session. I want to do HSPUS fresh in the near future. Doing them sore and with fried shoulders is rough. Overall a good day, excited for a metcon tomorrow morning.