Summary from last week

Finally got a 220lb press PR


Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

11:51



30 Squat Clean Jerks @ 205lbs 15:42


Press 3-3-7 (165-185-205)

Was a great week for training. Will focus more on track and getting my team to get some PR's especiall on BS DL and P. Stay tuned!

Programming 3/6/2012

Max unbroken dead lifts (275/180)
Max dead hang pullups

3 rounds

Programming

Hang Power Clean (Solid Rack!)
3-3-3-3-3

-5min rest-

	Round 1	Round 2	Round 3	Round 4	Round 5
Push Press	135lbs - 20 Reps	155lbs - 20 Reps	185lbs - 10 Reps	155lbs - 10 Reps	185lbs - 20 Reps
Double Unders	50	40	30	20	50
Ring L-Sit Hold	30sec	30	30	30	60

Cool down with a 1k row @ no more than 25%

-------------------------------Rest for several hours------------------------------------

Evening Wod:
Box Jump 30"/HSPU /2x 1.5 pood KB Clean and Jerk
1-2-3-4-5-6-7-8-9-10 ... (keep going up for 30 min AMRAP)

Cool down with a light POSE run for 1.5k

Programming for 1-21-2012

Yesterday was a productive training day. Decided to do more conditioning than normal

Wod 1 (morning)
2-2-2-2-2-2 Press
Only got 185lb which I did a 5RM immediately following the OCThrowdown last week.

Wod 2 (Noon)
2k Row at 6:58 PR
Took it easy on the first 900m instead of coming out too fast. Works best for me on rowing.
s/m avg 32 with sustained powerful pulls
(2 min rest then)
10 AMRAP DU's at 240 Reps

Wod 3 Evening
Crossfit Recoil
Tabata This!
Score = 50
Legs and core was strong on row and squats. Push ups were awful.... press power needs a recovery. Too many pushups ans presses in recent week.

Wod 4 Midnight
21-15-9
70lb DB Snatch/Burpees
5:03
1st round 7,7,7 on DB snatch. The rest was all unbroken. Burpees fast and no burnout.