Friday 10.07.11

Warm Up:
In between warm up sets of power cleans I did:
- 5 KB Swings (Russian style as glute activation)
- 5 GHD sit ups

SWOD:
Power Cleans:
- Warm Ups:  45x Burgener warm up, 95x4, 135x3, 185x2, 225x2, 275x1, 315x3 clean pulls, 365x2 clean pulls, 405x1 clean pull
- Work Sets:  300x0,0, 255x3, 2, 1
Chin Ups on Rings:
- Warm Ups:  Body weight x 4, +25x3, +50x2
- Work Sets:  +75x2, +50x4, +25x6, unweighted strict chest to rings x4

Metcon:
AMRAP in 12:00 of:
- 20 KB Swings @ 60 (I scaled up to 70 lbs)
- 10 box jumps @ 24"
- 20 ft Bear Crawl
Score:  5 rounds + 7 KB Swings

Today was not my day.  My core and legs were feeling pretty thrashed still from yesterday so I didn't have much explosiveness today, which showed when I missed my 300 power clean twice!  And my legs felt like cement on the box jumps so they were pretty pathetic and slow.  I started off the metcon with the game plan of starting a round every two minutes, which would give me 6 rounds.  That plan fell apart in round two when I could no longer do the swings in straight sets or string more than a few box jumps together!  I probably shouldn't be working out through this head cold but I hate unplanned off days so I forge on, against all common sense!