5/24/14

I felt beat up today. Nothing really felt good. Metcon ruined me... Overhead walking lunges kicked my ass. Slowly but surely getting things back. Lots of hard work today, much needed rest tomorrow.

A.

Strict Pull-ups: 7 unbroken reps x 7 sets, rest as needed

-Complete, tried to keep rest intervals less than :60. 

B. 

Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single

Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single

Front squat - heavy single

Stiff Legged Deadlift - 3 x 5 

-Snatch: Worked up to 210# (pr is 225#) 

-CJ: Didn't do the %s or heavy single, just worked speed and mechanics on the jerk for 5 sets. Kept it really light. I was just too trashed from the all the shoulder stuff / CJ yesterday.

-Front Squat: Built up to 325# for a single (pr is 385#). This is the heaviest I've squatting since coming back, felt good, much more there. 

-Deadlifts @ 225# (2 second tempo down, 2 second tempo up). These murdered my hamstrings. 

C. 

For time:

30-20-10

T2B 

Wall-ball

Overhead Walking Lunge (115#)

-14:47. Horrible, OHS walking lunges are the worst. 

Rest as needed…

D. 

Complete, not for time: 

230m Farmer’s Carry (2 x 2 pood KB) 

-Had to put down the KBs once. Felt good though.