Tuesday, 10.30.12

Overhead Squat

35x5
55x4
75x3
100x2
120x1
85x5,3,2,5

I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85.  I was going off my prior 1RM of 145 which was on June 8, the day before my injury!

Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives

3x5 bar dips on the yellow parallel bars with the red band

Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats

I lost count but I think I had either 6 or 7 rounds +6 air squats

Friday, 10.26.12

Power Cleans
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3

Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1

Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups

I can't remember how many rounds I finished