1-10-14

1-10-14

A.  Power Clean & Jerk; 5 TnG on the min for 10 min (115-155lbs)
Complete all @ 155lbs - These felt good.  I was able to control my breathing and get it back down before the start of each set.

+
12 Min AMRAP
75 Thrusters @ 115lbs
50 Burpee
25 Box Jumps @ 30''
1 + 5; 155 total reps - This was tough, I felt pretty good about it though.  I kept moving well, no breaks to speak of.  The thrusters got tough, I started doing sets of 5 at around rep 30.  Burpee and BJ were consistent.  BJ felt good and pretty quick.  This was a gasser. 

1-11-14

A.  Muscle Ups;  AMRAP in 1 Min x 7;  Rest 1 min
12,  9,  8,  7,  7,  7,  7 - My shoulders were feeling it this morning from yesterday.  These felt good but I was wanting to get a few more per set, my shoulders were just taxed.

+
3 min AMRAP
3 Dead Lifts @ 315lbs
3 Strict HSPU
--Rest 6 min--
6 min AMRAP
6 Power Clean @ 185lbs
6 Ring Dips
--Rest 9 min--
9 min AMRAP
9 KBS @ 2pood
9 Push Press @ 95lbs
6 on the 3 min AMRAP - The DL felt pretty good here,  It was the HSPU that were the toughest part - shoulders.
6 on the 6 min AMRAP - The Cleans were tougher today than I was expecting, The dips felt good though
9 on the 9 min AMRAP - This felt okay , again shoulders.  Even though I didn't get all the numbers that I was hoping for today, I'm okay with this.  I know I need to get my shoulders stronger and build their endurance and capacity under fatigue.