Rest Day
Zack J, Paul A, D.J. R, and Jake H pressing the earth.
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back squat 5RM: 308
5 rds
15 GH situps
15 ball slams
untimed, but not much rest.
Came in before 7:10 CFFB to work on HSPU's. I'm close but still not able to do from floor.
Did snatch 8 sets of 2 at 77#; still need to work on not jumping too soon or bending the elbows early. I thought a little lighter weight would help, but I still have poor technique.
Metcon:
AMRAP of 5 DL's and 10 toes to bar:
Did Rx'd on both (DL's 219#)
7 full rounds plus all DL's in 8th round. I did all DL's unbroken and first set of toes to bar unbroken but after that did toes to bar in sets 3/2.
Great job everyone!
Did snatch 8x2 on the minute every minute. I did my first 2 sets at 87# but dropped to 82# because I felt like my technique was sloppy with the higher weight. The 82# weight I felt much more comfortable and confident in my technique. It's amazing what 5lbs will do!
Next was the AMRAP 5DL(219#) and 10 toes to bar...
Those DL felt soooo heavy! I had to drop and reset each rep! I completed 6 rounds and 3 DL into the 7th round. I flew through the T2B surprisingly! It is always fun to try a movement that I havent in months because every since starting paleo I keep shocking myself at what I can do now that I couldn't just 8 or so weeks ago!!
Great job everyone!
80-90% would have been 96-108 for me, but my brain has shut down all communication with the rest of my body, and I just barely got through it at 88#. Lame.
Didn't even entertain the idea of the DL/T2B after. My legs are trashed from all the running yesterday and my knee keeps catching. Today was stupid.
5 Squat Clean Thrusters (155#)
25m Sled Push (90#)
5 Deadlifts (286#)
25m Sled Push
4 SC Thrusters
25m Sled Push
4 DL
25m Sled Push
3..2.. All the way to 1 and then finish with one final sled push to the finish line....
- 9:25 :)
Didnt Break Up Any Reps, but had to stop on the sled pushes a few times because the damn sled got stuck on the rubber floor... Sled pushes got HARD!!
Fun fun.. Lift + 1 tomorrow...
My back was pinching a bit on warmup sets for deadlift so I stayed light on the metcon at 225#- really dont want to hurt myself.
Also the neighbor office complained about dropping the weight so i had to deadlift outside and run inside for the T2B. 11 rounds. hands shredded.
I worked my way up to 92#x5 reps for the OHS!
MEgan M and I stayed back and did a modified version of sat's workout. I did
50 double unders
3 rnds of 3 GTO (C&J)
10 box jumps
40 du
2 rnds of 3GTO
10 boxjumps
30du
1 rnds of 3 GTO
10 box jumps.
Finished in 7 something(forgot the sec.)
worked my way up to 99#x5 reps on OHS. took me 2 attempts as first set at this weight I dropped bar after one rep (bar got too far in front of me).
Looking forward to rest day!