10/22/13

Today was a super solid training session. CJ and back squatting felt great. Lungs felt awesome on the metcon.

A.
Every two minutes, for a total of 20 minutes, complete:
Clean and Jerk x 1 rep (This was supposed to just be a clean, but I miss read it and thought it was C+J. I need to work my jerk a hell of a lot more than I need to work my clean anyway though.)
Build load over the course of the 20 minutes (10 attempts).

2 Minutes @ 225#
2 Minutes @ 245#
2 Minutes @ 250#
2 Minutes @ 255#
2 Minutes @ 260# (failed the jerk on the last minute)
-Hitting a 260# CJ is a PR since getting back. Lifetime PR of 272# will be crushed soon. The cleans felt really easy per usual and the jerk is feeling better than ever.

B.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (295#)
* Set 3 – 1 rep @ 90% (315#)
* Sets 4-6 – 3 reps @ 90% (315#)
Rest 3 minutes between sets.
-3x3 @ 315# felt really easy. Knees are getting a lot better. I've been going off 350# the last couple weeks for a percentage. I'm going to up this for next week.

C.
Three sets for times of:
Row 500 Meters
6 Squat Clean (185/135 lb)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes
-3:30. 3:49. 3:45. Overall a solid metcon. Cleans were 3/2/1 every time, T2B unbroken, missed a few DUs every set.

Post WOD:
5x5 DB Strict Press (2 x 50# DB) @ 60 Second rest
-These felt a lot better than the last time I did them. Solid day of training. Excited for some rest and to get after it Thursday.