Friday, 07.20.12

I planned on trying to find my front squat 1 RM but because of my neck/shoulder I was unable to lift my elbows high enough to keep the bar off of my collar bone.  It was very painful to have 145+ pounds sitting right on the bone so I didn't finish.

For the metcon I subbed high bar back squats for the front squats:

On the minute for 8:00:

2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn


And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups

Wednesday, 05.16.12

Skill: Max Height Box Jump, 1 rm.
38.5"

Conditioning: 
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start