6/29/2011

Today was a great workout.

Warm-up:

Dead-hang pulls EMOM with a 2x squat chaser. (1/2, 2/4, 3/6 etc). I got to 9 /18 and failed on the set of 10 pull-ups. This was a good warm-up that got a lot my soreness out, especially in my legs.

Strength:

Front Squat - 6 sets of 2 @ 85% (245 lb)

Clean Pulls - 3 x 3 @ 245 lb

Clean Halting Dead-lifts 3 x 3 @ 185 lb (3 clean pulls to mid-thigh, on third rep of each set explode into a full squat clean)

Conditioning:

For time:

1000m Row then...

6 Rounds for time:
15 KB Swings (53 lb)
10 Hang Power Snatch (75 lb)
15 Box Jumps (24")

Time: 17.22.

Today was a great session in the gym. The front squats were challenging and the WOD was great. I got all the snatches and box jumps unbroken. Overall a great day. Excited to train again soon.