1/13/14

Website for programming was down, but I glanced at the workout last night before I went to sleep. I almost remembered everything correctly, but got some small details incorrect. Ended up doing a lot more work than I was supposed to on the front squatting and forgot about the double-unders on the metcon.

A.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 85-95% (315#-355#)
-4 minutes @ 315#
-4 minutes @ 335#
-4 minutes @ 355# - TOUGH

B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90% (225#-255#)
-4 minutes @ 225#
-4 minutes @ 245#
-4 minutes @ 250#

C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps

-:54 (6/1/1/1/1)
-:38 (8/1/1)
-:30 (unbroken)
-Did clean and jerks every set

D.
Six sets for times of:
20 Wall Ball Shots (20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

-1:04, 1:07, 1:05, 1:10, 1:13, 1:15
-All sets unbroken. C2B felt great.


-Had to run 3 miles home from the gym. I was pleasantly surprised how well my lungs felt and how light I felt on my feet.