11/12/14 Wednesday

AM

1000m row x5

Held 2:03-2:05 avg Pace 

4:08,4:07,4:09,4:13,4:05

20 TGU 18#

Pm

Front squat with 1 sec pause 

220,230,242,250(ties 1 rep pr)

3x3 drop set 85%

A) Amrap 10 

18 du

12 ghd

6 hang power cleans (123)

6+30 

B) Amrap 10 

3 man makers

9 no push burpee box jump over

-5 rounds

10 min recovery on bike with mask

10/13/14 Monday

Row 400x6 

Pace-1:58

Lower then that each time

Low 50s-56

Avg 1:35

Jerk wave 3.2.1

100,108,110

110,118,121

118,121,131

121,131,138

Snatch balance + 2 ohs

100,110,118,121,131,138

Back squat 5rm + 2@90% 

Climbed to 223, pretty easy. Didn't want to push it to much today. 

Think max ever for 5 is 230

Comp wod 

5 rounds 80%

15 cal bike 

10 floor back squats

10 bar over burpee 

10 c2b 

15 cal row 

Used AD no AB here 

Stayed lighter on back squat to practice from floor (123). Still heavy after 5rm. Not comfortable with puttin on back 

Not sure there could have been a worse combo for me- bike-squat-burpee-c2b to row. Way harder then a smooth 80%.