12/19/11

After two days off I thought I'd be more recovered. I felt a little fatigued today. Especially on the front squats, everything else felt good though. I felt great on the metcon.

Snatch Pulls + Snatch (2 + 1 ) @ 80% (155#) - 5 sets

Front Squats - Singles - 95%, 90% - 308#, 292#

Front Squats - Doubles, 2 sets - 85% - 271

Rest 10 minutes then...

Rest 60 seconds between each 3 minute AMRAP:

3 Minute AMR:
400m Run
Max Reps Wall Balls - 51 reps

3 Minute AMR:
400m Run
Max Reps Muscle-ups - 10 reps

3 Minute AMR:
400m Run
Max Reps Box Jumps 30" - 22 Reps

3 Minute AMR:
400m Run
Max Reps KB Swings 72# - 33 Reps

3 Minute AMR:
400m Run
Max Reps HSPU - 7 Reps

3 Minute AMR:
400m Run
Max Double-unders - 50 Reps

Total Reps: 173

The snatches felt really good today. I was still sore from last week, I felt a little weak on the front squats. The metcon was great. I felt good on pretty much everything. I need to do more 30" box jumps. I've gotten too comfortable just doing 24" all the time. HSPU suck as always, especially at the end of the WOD. My run time started suffering on the last few AMRs. Overall a solid metcon though. I was really pleased with the 33 unbroken 2 pood KB swings while my heart rate was jacked from the 400. Great day, excited for tomorrow!