Thursday 11.10.11

Warm Ups:
5 Rounds of:
- Samson Stretch :15 each leg
- 5 Good Mornings @45, 65, 85, 105, 125
- 5 GHD Sit Ups @ Bwt, 10, 15, 25, 35

SWOD:
Press, Push Press, Jerk Complex:
Work Sets: - 100x3 each
                  - 140x2 each
                  - 190x1 each
                  - 230x1 PP/1 J
                  - 280x 1 Jerk
Press (Training Max 205):
Work Sets: - 145x3
                  - 165x3
                  - 185x5
Front Squats (Training Max 310):
Warm Ups:  45x6, 135x4, 225x2
Work Sets: - 215x3
                  - 250x3
                  - 280x6- This was my 5rm two weeks ago so to get it for 6 reps felt pretty good.
Metcon:
AMRAP in 10:00 of:
- 10 Wall Balls @20
- 50 feet of Overhead Walking Lunges @45
- 50 Double Unders
Score:  12 double unders shy of 3 rounds.  I spent a lot of time in round 1 trying the wire ropes and I can't do du's with them at all, so I switched back to my weighted rope.  I lost a ton of time though and finished my first round in almost 4.5 minutes because of that stupid wire rope!  Still can't breathe except through my mouth, which makes metcons really suck.

Elbow Rehab:
3x11 Skinny Black Band Tricep Pressdowns with a ring dip style lock out.