Thursday - February 9, 2012

BB Gymnastics --Hang Squat Snatches

Doubles:
75, 95, 125, 140, 150, 165
Singles:
170, 175, 185, 195F x 3

Felt pretty good

Cond -
8 Minute AmRap:
15 Box Jumps @ 24" (Step down mandatory)
20 Burpees
Total:
4 Rounds + 4 BJ -- Legs lit up

Accessory stuff -- TGU's ruin my knees did a few but had to call it...

Wednesday - February 8, 2012
Back Squat – 250 x 5, 285 x 5, 300 x 2, 320 x 3, 355 x 1 — Still figuring out where my 1RM is…legs are plenty strong for this, but going beltless and dropping ass to grass has me losing my upper back/chest up position as I pop out of the bottom…nonetheless very fast 1RM.

2a) Strict C2B Pull-Ups --  7, 5, 6, 5

2b) Front Squat - 225 x 5, 250 x 4, 270 x 4, 285 x 4 — Thought this would be harder than it was

Diane: Set this up by saying I did the 60 deficit HS WoD on Monday instead of the tempo running, and my shoulders were not ready for Diane. I timed out my splits.

21DL – 24 seconds, 21 HSPU – 3.22, 15DL – 18 seconds, 15 HSPU – 2.45, 9DL – 8 seconds, 9 HSPU – 2.30 == Total – 9.32

Didn’t take the full rest, didn’t need it, wasn’t out of breath…

Double Unders 3min – 232 (PR on first set, 133)
T2B 2min – 32
Row 1min – 22Cals (16 second transition )