August 12th and 13th, 2014

TUESDAY
3 rounds Not for time: nose-to-wall hold (wallwalk into it), 60 seconds; 10 hip extensions; 10-12 alternating pistols;

The NTW holds are still tough, especially on my wrists. Pistols are still a struggle as well, no ankle mobility

A. 1 hang-clean PULL then 1 hang-clean: topped out at #195 on this one, wasn't feeling it.

B. Front Squat: 3-3-3 31X1 rest 3:00 - hit #225, #235, #245 and the last set felt the best.

Then:

3 rounds, all out:
4 clean and jerks, #165, 250 m row, rest 1:00

I finished the rounds in 1:18, 1:23 and 1:19. I went unbroken on the C&J, need to clean up the technique on these. I held the row in the 1:30s

then
3 rounds all out:
8 KBS #70, 10 burpees, 8 KBS #70, rest 1:00

I finished in 1:07, 1:07, 1:08, the burpees really got me on the last round.

3 rounds all out:
20 cal AD AFAP, 40 DU, rest 1:00

I finished in 1:25, 1:24, and 1:21. I felt really good for the first 12-14 calories, and then I felt like a truck hit me! Broke only once on the DUs. 

I was a bit disappointed on my cleans and front squats, but felt good on the metcon stuff.

WEDNESDAY:

A. Split jerk from blocks: 135 x 2, rest 2:00. 155 x 2, rest 2:00; #175 x 1, rest 2:00; #195 x 1, rest 2:00, 205 x 1, rest 2:00; 225 x 1, rest 3:00; #230 x 1, rest 3:00; #235 x 1

Finished at #235 and felt solid with it!

B. RDL 3 x 2-3, 31X1; hit #225, #225 and #235. Felt solid.

Then:

EMOM 10:
Evens: 10 walking lunges, #125 overhead
Odds: 5 WB #30, 5 Toes to bar

The OH lunges were tough!!! Not any issues with the WB/TTBs, usually had over 30s to recover.

Then:

For time: 50 pull-ups, mandatory sets of 3, short rests

Finished in 2:27, shaving well over 30s off the 50 from last week, felt really good on the early sets then dropped off quite a bit.