Back Sq - 7, 5, 270# x 3, 250# x 7, 260# x 5
Sh Press - 95# x 8, 100# x 8, 105# x 6
Kneel. Torso Row - 55# x 8 x 3
Tuesday -
Games 2012 Chipper workout - Top CF athletes finished this in the 8-12 minute mark as part of full competition. I was pleased with my effort, but was about 20:15.
http://youtu.be/iFTyZLk4e1o
Wednesday -
Some strength endurance work
Split Sq 55# x 12 x 2
Romanian DL 255# x 12 x 2
Bar Dip x 15, 11, 9
Pronated Pull Up x 9, 7, 6
Thursday -
"Chief" - 3 Rounds - AMRAP in 3min with 1min rest: Power Clean 135# x 3, Push Up x 6, Squat x 9
Felt awesome in this. 1.5 years ago it was work to maintain 5 rounds, this time I hit 6 rounds, 6 rounds, 6 rounds + 3 power clean. Felt easy on this.
Friday AM-
6 Rounds - Rope climb x 1, Prowler push x 30m; Rest 4 minutes
Did pushes at 90#, 110#, and 130#
Friday PM -
Overhead Squat x 5
Was set to do OHS x 21-15-9 with Toes 2 Bar but the 5 rep was limited by my overhead strength. Being that is a slight imbalance for me, I opted to do DB Sh Press instead of the OHS. Used 40 and 45# DB's with the 21-15-9 scheme with Toes 2 bar.
Saturday -
Overhead strength was limited today by yesterday certainly.
Build to snatch single quickly - 155#
Then AMRAP in 6 min - Power Cln 185# x 4, Pull Up x 8 (Clean felt limited in catch from DB Sh Press and Prowler pushing day before
Rest 4 min
AMRAP in 6 min - Power Sn 135# x 5, Burpee x 10 (Snatch felt limited in shoulders overhead)
Rest 4 min
Row 1k - 3:39 (PR). Had 500m splits of 1:50 and 1:49... felt great about knowing my output after 6 days of work and making it happen.
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