Missed out on Monday's training for the most part - just worked on Zercher squats to strengthen that upper back that I struggle with.
Skill
2x10 Split Jerk Ladder (65)
http://www.youtube.com/watchv=lkEUCer1MiI&list=UUpq5oEORgJ7sR0yglMVcXXA&index=1&feature=plcp
Strength - Back Squat
Warm-Up: 5x65 - 5x95 - 5x125 - 5x145
Work Sets: [3x155 - 3x135 - 3x135] 2 min rest in between sets
Metcon
12 Deadlifts (225/185)
200 m max effort row
9 Deadlifts
300 m max effort row
6 Deadlifts
400 m max effort row
3 Deadlifts
500 m max effort row
Score: 11:05 Rx'd Not really pleased with my time. Took way to much time on the Deads, struggling with touch and go. Which is particularly aggravating since my max dead is 260. WTF. Bryn and Stacey both say it was the row, which I know I was going all out on (definitely was shaking every time I came off). But even the first 12 were split into 6-3-3. :(
Skill
2x10 Split Jerk Ladder (65)
http://www.youtube.com/watchv=lkEUCer1MiI&list=UUpq5oEORgJ7sR0yglMVcXXA&index=1&feature=plcp
Strength - Back Squat
Warm-Up: 5x65 - 5x95 - 5x125 - 5x145
Work Sets: [3x155 - 3x135 - 3x135] 2 min rest in between sets
Metcon
12 Deadlifts (225/185)
200 m max effort row
9 Deadlifts
300 m max effort row
6 Deadlifts
400 m max effort row
3 Deadlifts
500 m max effort row
Score: 11:05 Rx'd Not really pleased with my time. Took way to much time on the Deads, struggling with touch and go. Which is particularly aggravating since my max dead is 260. WTF. Bryn and Stacey both say it was the row, which I know I was going all out on (definitely was shaking every time I came off). But even the first 12 were split into 6-3-3. :(
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