Friday, January 17, 2014
Daily score 9 slept 9 hours finally feeling recovered from the comp.
AM
A1. 50 unbroken double unders x5; rest 0 seconds
All ub
A2. 7 muscle ups for timer x5; rest 3 min
Done all ub, felt good
B. 10 strict pull ups for time x6; rest 90 seconds
Ub, ub, 7-3, 5-3-2, 5-3-1-1
C. Feet elevated ring rows @20x2; amrap unbroken x5; rest 2 min
8 each time. Like these a lot for getting into a good position.
+
10 min amrap:
10 shoulder to OH 185# (from floor)
10 box jumps 24"
7 rounds. Feel like my motor is coming back.
PM
A. Pressing snatch balance 5x5; rest 90 seconds
All at 135lbs
B. 1 1/4 front squat; 6-8x5; rest 2 min
225x7, 225x6, 225x6, 225x6, 225x6 these suck, elbows started dropping around 5 reps and was able to grind out another
+
EMOM for 20 min:
Odd- 4 squat clean 225#
Even- 6 deadlift 315#
(if you get pressed to aggressively by the rep scheme, take a 2 min
break and jump back in where you left off)
Did 12 minutes then rested 2 then did 4 minutes rested 2 finished with 4 minutes. Total time 23:55. TOUGH! Weight felt super light in the beginning, back only got a little tight. Just sucking wind, definitely getting my mojo back
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