11/25/18

Today was a rough time in the gym... life stress has been 10/10 ... got back home late last night and I'm off on another work trip this afternoon... got in what intensity I could... tried to go hard, but it was rough.

A.
Clean + Clean and Jerk
2 sets x 2 reps @ 90% (285#)
(1 Clean + 1 Clean and Jerk) x2 reps at 90% of your one rep max clean and jerk. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40%, 1x2@50%, 1x2@60%, 1x2@70%, 1x2@75%, 1x2@80%, 2x2@85%. This will ensure you are warm enough for your working weight!

-Complete ... missed one jerk (the first one) at 285#. Had a bit of trouble locking out my right shoulder today. Haven't had this issue in a long time, but I think it was the high volume of pressing from two days ago. Crossfit is tough on the body, especially the shoulders.

B.

On a running clock: 

"Jackie"
1000m Row
50 Thrusters (45/35#)
30 Pull-ups

When the running clock reaches 15:00…

Complete rounds of 15, 12 and 9 reps for time of:
Bar-Facing Burpees
Thrusters (135/95 lbs)

When the running clock reaches 25:00…

Complete rounds of 9, 7 and 5 reps for time of:
Bar-Facing Burpees
Squat Clean Thruster (135/95 lbs)

-6:35 Jackie ... PR is 6:19 from a few years back. Got this unbroken today and it didn't leave me fatigued... I was way too conservative with my effort. Came off the rower at 3:34 and then finished the thrusters around two minutes in 5:40. Took my sweet ass time to get to the pull-up bar, but got the pull-ups unbroken. This will definitely be something I re-test right before the open.

-6:51 ... this was rough, thrusters went 10/5 ... 8/4 / 9 ... brutal

-5:05 ... also sucked, but overall good training.