10/29/13

Today was a solid session. Cleaning felt great, back squats are coming along. Still having some knee coming in. 365# was the most I've done since getting back. It doesn't feel hard, but my knees are not really having it. I put some box squats in after the WOD to work on activating my glutes/trying to fix my knees. I did butterfly C2B pull-ups today, they are getting waaaaaay better. It feels like it has taken forever, but I can finally do them proficiently!

A.
Four sets of:
Clean x 1.1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
-225#, 245#, 265#, 275# (failed 3rd rep - called it there).
-245# felt easy as hell, I was happy to hit 265# for 5. 275# felt heavy after 265# though. Solid work.

B.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 90% (335#)
* Set 4 – 1 rep @ 95% (345#)
* Set 5 – 1 rep @ 100% (365#)
* Set 6 – 2 reps @ 95% (345#)
Rest 3 minutes between sets.
-More there, will be going HAM on these soon.

C.
Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
-5 Rounds + 2 Pull-ups

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps
-4 Rounds.

E.
Box Squat (16 inch box)
10,10, 5, 5, 3, 5 - 135#, 185#, 225#, 275#, 275#, 275#