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

Tuesday, 07.17.12

Warm up
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats

Strength:
3x5 Box Squats @ 140#

Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)

Then:
3x3 glute/ham raises
3x10 GHD sit ups