Tuesday 5-3-11

up and out.

warm up
run 800m

baseline
rom drills
barbell progression
back squat
front squat
clean and jerk

rom drills were shoulder, hip, mobility etc..
barbell progression
45-95-135
5 reps of each exercise
moved thru at a steady pace. felt solid. good warm up.

work capacity
run 800m
30- jumping lunges
30- push ups
30- sit ups
run 800m
25- chest to bar pull-ups
200m overhead walking lunge
25- burpees
run 800m
20- 135# back squat
20- 135# front squat
20- 135# clean and jerk

42:00 on the wall clock. +/-
holy smoker.
the first round was dare i say easy. flew thru it. even the jumping lunges weren't an issue. all sets unbroken.
second run was solid. 7:15 pace.
this triplet was a little more challenging. the chest to bar pullups were solid. 200m overhead walking lunges were tough. used a foam bar, 20# maybe . walked the length of the gym to the sprint track, up and back on the track and then back to the other side of gym. burpees sucked but did 10-10-5
last run a little slower. starting to get gassed here.
backsquats were solid. 10-5-5. never put the bar down.
front squats were 8-7-5. had to rack and unrack between rounds.
clean and jerks were brutal. totally gassed. did power clean and push jerk.
wanted to do sets of 5 but ended up doing 5-4-2-2-2-4-1. ate up a lot of time here.
42:00
wanted to get sub 40 when i was working the clean and jerks but was way gassed. had to regroup after each set.
definitely gave it a good run.
solid.

foam roll
stretch
plyo/mobility

spent some time working on mobility and cooling down. fully gassed after this wod.

peace!!
looking forward to a heavy day tomorrow!!