7/4/14

3000m Road Race

Time: 12:12

Ran the first mile in 6:12. Neck tight an stiff but good otherwise.

7/2/14

Trained Animal

Skill: Overhead Squats 1-1-1
Weight in heels.
Pull the bar apart.
Active shoulders, tight core.

235, a 10# PR. I think I could've done 245 but I tweaked my neck cleaning 235. So neck couldn't handle holding 245 overhead. Weight was no issue. Position felt awesome!

Trained Animal
6 Rounds
200m Run
10 Toes to Bar
5 Clean and Jerks 135/95
25min time cap
Rx+ 155/105

Time: 10:43

Had to clean with no jerk cuz of neck. Dropped every rep to add time since no jerk. All t2b ub.

Recovery: Bullet Proof Shoulders

7/1/14

Triplets

Skill: 12min to find 1RM Clean
This can be either a squat clean or power clean.
Squat clean is your friend!
Form before weight! Stay safe!!

255, bottom position felt WAY better! Gym owner even commented on it. Ran out of time before I could do 260+. May have been able to hit it.

Triplets
10min AMRAP
3 Push Ups
3 ABMATS
6 Push Ups
6 ABMATS
9 Push Ups
9ABMATS
12 Push Ups
12 ABMATS
…continue to add 3 until the 10min is up.

Post Total Reps in WODIFY
Rx+ Handstand Push Ups

I did hspu.

Total: 104, 14 hspu into 18 round. Hspu felt great.

Recovery: RUN/BIKE/ROW to cool down

6/30/14

SquatFit

Skill: 12min to find DEADLIFT 1RM
Stay locked down! No rounded back!
Train smart, form before weight!

430

5# PR!

WOD: SquatFit
400m Run
10 Back Squats 65/95
400m Run
10 Front Squats 65/95
400m Run
10 Overhead Squats 65/95
400m Run

Time: 9:24

I used 135 for all. Ub except I dropped bar after 1st ohs.

15min time cap

Recovery: 2 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Squats
MASH/MOBILITY/REFUEL