1/24/14

I felt really good today. I was a little light headed on the back squats, but overall felt great on everything. Part D felt amazing, I felt really light and strong on the pull-ups and push-ups.

A.
Take 15 minutes to build to today’s heavy Power Jerk
-Singles: 245#, 265#(PR) , 270# (PR)

B.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

-6:47 - had to break this up a lot more than I thought I would. But I was good about doing fast singles on the muscle-ups. My lungs weren't really affected on this WOD, all shoulder fatigue.

C.
Back Squat
*Set 1 – 6 reps @ 70% (275#)
*Set 2 – 4 reps @ 80% (335#)
*Set 3 – 2 reps @ 90% (370#)
*Set 4 – Max Reps @ 85% (350#)  = 7 reps. (PR is 10, started to get really light headed / seeing stars after rep 7, so I called it there and sat down for about 5 minutes).
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-11 rounds + 5 pull-ups. I was surprised how great I felt on this WOD. Lungs and all the movements felt awesome.

Pumped to train tomorrow!