Thursday 10.20.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Barbell Hip Thrusts @ 135
- 7 Hollow Rocks

SWOD:
Overhead Squats:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 270x1, 240x3, 210x5
Dips:
- Warm Ups: Bwt x4, 30x3, 55x2, 80x1
- Work Sets: 105x3, 80x5, 60x7, ring x4,4,2

Metcon:
AMRAP in 10:00 of:
- Max Reps of Toes to Bar
- Matching number of Wall Balls @ 30
- Matching number of box jumps @ 24
Score: 40 reps of each movement

I decided while I focus on strength and at a caloric deficit (I've been under 2500 calories a day all week) that I would keep my metcons to 10:00 or less for a while to keep from burning muscle for fuel.  So I modified the metcon a little to a 10:00 AMRAP and max reps of TTB instead of 10, that way I could try and keep moving for the whole 10:00.  THis plan of attack will NOT increase my fitness "across broad time and modal domains," as CrossFit likes to say.  But rather it will help me retain muscle and increase strength while hopefully shedding some body fat in the process.