Friday, May 13, 2011

5/13/11 - Double Testing

3 back squats @275, 1 jerk from the back @275, 2 front squat @275
10-20-30-20-10 of: broad jump in meters, row in calories, kb swing @70
3 back squats @275, 1 jerk from the back @275, 2 front squat @275
12:49, Complex felt strong. Both unbroken. Breathing felt good. Good workout. Recovered super fast.

3-4 Hours

“Movin On”:
25 Power Snatches in 1 min @75
1 min rest
20 unbroken squat clean @95
1 min rest
25 burpees in 1 min
1 min rest
Each prescribed completion is one rep. Continue on as long as possible…

2 rounds + 20 snatches. AWESOME workout. Definitely a mental challenge. Will be using this method of testing much more often from now on. Just flat fell off on the last set of snatches. 

Recovery felt good today. Almost knocked out a third but wanted to save it for tomorrow. Shoulders still feel like crap.

Wait on the Lord, be of good courage, and he shall strengthen thine heart. Wait, I say on the Lord. - Psalms 27:14

1 comment:

  1. Wod 1- 23:24 w/ 225#, missed first rack jerk attempt on second complex and had to strip the bar down and re-rack it. Great set up with the strength complexe/met con/strength complex.

    Wod 2- 1 round + 22 snatches- this wod mentally kicked my tail, awesome training!

    Wod 3- scaled version of second wod on Sat.- 5rft- 2 muscle ups, 10 ctb pull ups, 7 hspu, 40 unbroken double unders, 200 m run- 13:12, all but last set of mu unbroken, broke up last 2 sets of pull ups, all du's unbroken, felt great awesome gymnastics/running mash up!