Thursday 10.06.11

Warm Up:
Sets of the following between warm up sets of front squats:
- 5 bent leg reverse hypers
- 5 hollow rocks
- 10 second Samson stretch on each leg

SWOD:
Front Squats:
- Warm Ups:  110x5, 150x4, 200x3, 240x2, 290x1
- Work Sets:  330x1, 295x3, 265x5
Jerk Complex:
- 110x3, 150x2, 200x1, 240x1 PP/J, 290x 1J, 320x1J
Shoulder Press:
- 202x3, 180x5, 155x10

Metcon:
4 rounds for time of:
- 7 Front Squats @ 205 (60% of 1rm, which is 340)
- 50 yard sprint (25 out and back)
- 9 chest to bar pull ups
- 50 yard sprint
Time:  None because I screwed up the timer somehow.  I'm estimating somewehre between 2:00 and 2:30 per round, so 8:00 to 10:00 overall.

I reset some of my SWOD weights for these lifts.  My goals for this quarter for front squat is 365, and for the press I'd like to press body weight, whatever that happens to be by the end of December.

In the metcon, I modified it from the gym WOD, which was overhead squats.  I did this because I had done front squats in the SWOD so that movement was warmed up, and because I had snatched a lot two days ago and my traps are still fried.  I also wanted to go a little heavier.  It should be noted that I took the front squats out of the rack instead of cleaning them because I will be cleaning heavy tomorrow.