Thursday 12.5.13

Rating = 9

A. Back Squat @ 20X1, 1 rep @ 92.5% RM x 5 sets, 3 min

Complete @210. 

B. Squat Clean and Split Jerk, 1 rep per min x 8 mins - 3 @ 155lb, 3 @ 165lb, 3 @ 175lb

Complete. These felt really good. I spent a lot of time doing hip mobility, and I felt really good in the squat!

C. Squat Snatch, 1 per min x 15 - 5 @ 105lb 5 @ 115lb, 5 @ 125lb

Complete. I really focused on hitting my hip on these, and I could really feel how it would feel much better than reps where I bypassed the hip. 

D1. Press, AMRAP @ 95lbs x 5 sets, 1:30 min

5, 5, 4, 3, 4

D2. Weighted L Sit Legless Rope Climb to 12ft, 1 rep x 5 sets, 1:30 min - no legs on lowering - wear a weight vest to add weight, start sitting on your ass

First 2 sets with no weight (I wore my oly shoes). Set 3 I added 3lb and failed like one step from the top. So sets 4-5 I went back to no weight, and had to clamp the rope on the way down because I was slipping. These were more failing because my hands were just sliding down the rope, not because I couldn't pull anymore. And our ropes are probably about 13.5 feet tall normally, so 12 feet only felt a tiny bit lower than usual.