Week in Review 1/27/13

Monday

Thrusters: 63x5  68x5 73x5 78x5 83x3 (didn't attempt last two) 83x3 (same deal).  I think I might have been able to 83 lbs with more rest between sets.

Front squats: 93x2 98x2  103x1 108x1 113(f) 108(f).  113 is my current PR.  It would have been nice to hit it, but I was pretty fried from the thrusters.

Conditioning WOD: 4 x 40 seconds on, 20 off of freestanding handstands, hanging l-sits and plank.  This was really hard.  I made it through all the planks, but fell on the last two handstands.  My first l-sit was respectable - after that, they were a mess.

Snatches: 10x2 every minute on the minute for 11 min at 58lbs.  I started at 3 reps each minute, but kept failing the second lift, so I changed to 2 after 3 sets.

Tuesday

DT (5 Rounds for Time: 12 deadlifts, 9 hang power cleans, 6 push jerks): 13:46 at 63 lbs.   After round one, I  switched to behind the neck jerks at 35 lbs because of mobility issues.

Wednesday

5 minutes of Evil Fran (21-15-9 65lb thrusters and pull-ups, with 3 burpees at the top of each minute)

WOD: 10 Muscle-Ups, 20 over-the-bar burpees, 30 Overhead Squats, 40 heavy Russian kettlebell swings, 10 Muscle-Ups: I finished in 17:23 at 53 lbs for OHS, 1.5 pood for KB, and using box false grip ring rows & dips as a sub for muscle ups.

Thursday

Rest

Friday

Snatch: 3 sets of 3 reps at 35lbs, 2x 53lbs, 1x 58lbs, 1x 63lbs, 68(f), 1x 68lbs, 1x 68lbs

Clean and Jerk: 2x 63, 1x 73lbs, 1x78lbx, 1x83lbx, 1x88lbs

Saturday

Approx. 3.5 miles of running/walking to acclimate to the temperature in Miami.

Sunday

Miami Half Marathon - NFT.  More on this soon.