Thursday

Christine

3 rounds for time

500m row
12 BW deadlifts (185lb)
21 box jumps 24"

12:21

This was fun, really focused on good form with the deads. Feels good to be back in the saddle again.

Tuesday

5 rounds of

6 135lb Full squat clean and jerk
6 muscle ups.

28:15
Intensity was not there. Squats made it a lot harder.

I focused on re-learning the Clean and driving the hips. Re-learning because for the longest time my start position has had my hips to high. Now I have dropped the hips and feel stronger.

Monday

Snatch balance:

45x5
75x4
95x4
115x2(f) I failed both, but pulled a pretty nice full snatch on the third attempt. Still landed with weight a bit forward.

METCON

'Josh'

21 95 pound Overhead squat
42 pull ups
15 95 pound Overhead squat
30 pull ups
9 95 pound Overhead squat
18 pull ups

10:11 RX (PR)

Friday

METCON


3 rounds for time
Row 500m
10 Ketllebell C&J 1.5 pood, (right arm)
10 Ketllebell C&J 1.5 pood (left arm)
10 ring push ups

15:11

This was tough. I liked it though, and will do again. All C&J's were done with full swing, and jerks locked out overhead, with bell behind shoulder over back and heels, then swinging jerk into swing and cleaning again.
Needed more Ring push ups though. 10 was not enough.