Wednesday - January 11, 2012

AM
1) Back Squat: 255 x 8, 275 x 8, 315 x 6, 330 x 4 (F2) **Still Hi-Bar** still need so much work here. Amazing how much 3 years of low-bar doesn’t transfer much…

2) Front Squat:  205 x 5, 235 x 5, 255 x 5, 265 x 5 — Not sure if I have a 5RM on FS, but this is probably close or it, felt good after the back squats were such a disaster.

 PM
2a) Weighted Rope Climbs: 4 x 4 Weighted 45#, 40#, 35#, 35# — All rounds between 1:20-2:00

Rest 5 minutes

Task 1:  In 10 minutes complete as many sets of 5 UB HSPU as possible.
5 sets — tons of 3′s (5 or 6) and 1s (3 or 4) — Ended up somewhere in the mid-40 range

Rest 2 minutes

Task 2: 4 minute AMRAP of:
12 GHD Situps
12 Shoulder Touches
1 round + 8 Shoulder touches (hmm…suck at these, especially after HSPU)

Rest 5 minutes

Task 3:  In 4 minutes complete as many (10 seconds bottom paused) UB Snatch Balances @ 135/95# as possible. 20 burpee penalty for every drop
5 full Snatch Balances with 3 drops — 60 burpees done after wod in 2:50 or so.
Humbling day for the long armed heavy people…needed to stop being such a pussy on the snatch balances, shoulders were totally fried/pumped after 2 minutes of it…Fun stuff though coach….