5/23/12

I was not able to get my bench press in yesterday, but I did have a good day working on squat cleans. I loosened up and then did:

20 minutes EMOM of 1 squat clean. I started at 225#, but that was light so I went up to 235 about 5 or 6 minutes in. It still wasn't too bad. I was trying to focus on a good flat back, tight midline, staying in my heels, and a good hip extension to pop the weight up. It felt like my form was pretty good the entire time. Since we only had 1 barbell. Tiffany wanted to get some cleans in and she did 12 minutes of EMOM. I did 10 pushups in a 10# weighted vest since I would not have time to bench.

I need to continue working on my bodyweight movements and being able to work past muscular fatigue. It was a good day, I just need to keep working the higher reps, and keeping the intensity up in my training.

Wednesday
Strength:
Ever 30 seconds for 5 minutes-1 Deadlift at 405#
Rest 2 min (basically time to change the weight)
EMOM for 5 min-  10 deadlifts at 185#

WOD:
We are doing a team wod tomorrow with me, tiffany, danielle, and curtis. The WOD is from the 2011 Crossfit Regionals, Team Event #4


In teams of 4 complete the following for time:

• 250 Chest to Bar Pull Ups
• 250 KB Swings (55/35)
• 250 Double Unders
• 250 Overhead Squats (95/65)

You must complete all of the first movement before moving to the next one. Only one team member can be working at a time. The reps can be broken up in any order or amount by each team member.

I am planning on doing a real short WOD on my own after- something with 21-15-9 of maybe wallballs and something else, just depending on how I feel.