1/3/2012

I felt pretty good today. Did press/jerks that felt awesome and I felt a little weaker on the squats and the heavy dead-lifts in the WOD. I went lighter on the squats than usual. I didn't feel great on them. Yesterday took a lot out of my legs, especially the snatches and not having back squatted since having the flu I wanted to ease back into training. Overall a solid day though. Glad to be back doing some high intensity stuff.

Power Clean + Push-press + Push-jerk (1+1+1) @ 80% of Power clean (205#) x 5 sets

Back Squat - Heavy Single @ 90% (340#), 80% (320#) x 2 for 3 sets

Rest 10 minutes then...

For time:

30 Box Jumps 30" (Games standard)
6 Dead-lifts @ 315#
5 Muscle-ups
25 Box Jumps 30" (Games standard)
6 Dead-lifts @ 315#
5 Muscle-ups
20 Box Jumps 30" (Games standard)
6 Dead-lifts @ 315#
5 Muscle-ups
15 Box Jumps 30" (Games standard)
6 Dead-lifts @ 315#
5 Muscle-ups
10 Box Jumps 30" (Games standard)
6 Dead-lifts @ 315#
5 Muscle-ups

16.48. This was a brutal workout. Games standard 30 inch box jump gas me harder than anything. After the back squats these were hard. I actually had to break up some of the sets of 315 I was so gassed. The muscle-ups felt great though. This was a great workout. I want to incorporate more 30" games standard jumps into my skill work. Excited for much needed rest tomorrow and some more heavy lifting toward the end of the week.