Been back in action for a few weeks now but haven't posted. Been getting 2-3 workouts in per week. My back is MUCH better and i'm able to do heavy cleans, KBs etc. haven't tested heavy deadlifts yet but i'm sure i'll be fine. been sitting on a KB on my butt cheek to loosen the tight muscle. made all the difference.
Clean pulls - 135, 185, 205, 225 x3
wod: 3 rounds of:
15 hang squat cleans - 135
15 pullups
15 american kb swings - 2 pood/70lb
14:33
slow and steady. the hang squat cleans really take the energy out of you.
Monday, January 23, 2012
Thursday, January 5, 2012
Ty - 1/5/2012
Test day:
3 RM front squat.
havent done much the past couple months so went light on these. ended up at 175x3
we'll be doing the following metcon every 8 weeks
3 rounds
10 front squats (from ground) - 115#
10 pullups
10 burpees
5:06
could have gone a bit heavier but went unbroken on the movements with 10 seconds or so b/t rounds.
3 RM front squat.
havent done much the past couple months so went light on these. ended up at 175x3
we'll be doing the following metcon every 8 weeks
3 rounds
10 front squats (from ground) - 115#
10 pullups
10 burpees
5:06
could have gone a bit heavier but went unbroken on the movements with 10 seconds or so b/t rounds.
Tuesday, January 3, 2012
Ty - 1/3/2012
My back finally feels good after using a KB as a foam roller. back in action...slowly
1 round every 2 minute for 16 minutes of:
3 power snatches - 95#
4 box jumps - 24"
6 lateral jumps over bar
4 box jumps
3 snatch pulls - 95#
1 round every 2 minute for 16 minutes of:
3 power snatches - 95#
4 box jumps - 24"
6 lateral jumps over bar
4 box jumps
3 snatch pulls - 95#
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