Thursday, December 29, 2011

PR!!! 12/25-12/29

Christmas Sunday: OFF


Monday
A. Back Squat @ 30X1, 1-1-1-1-1, 5 min
B. Low Bar Wide Stance Good Morning @ 50X1, 2 x 5 sets, 3-4 min 
C. Barbell Russian Step-ups @ 11X0 - 24" box, 8/leg x 3 sets, 45 sec b/t legs
D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on head

Results:
A. 285/285/285/290/295
B. 225/225/225/230/235
C. all at 125lb
D. all 20 reps

Tues and Wed I was sick, no wod or work...

Thursday
A. Split Jerk, 1 RM
B. Back Squat with Chains @ 10X1, 2 reps @ 175lb x 6 sets, 60 sec 
C1. Power Snatch CLuster, 1.1.1 x 5 sets, 10 sec
C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball
C3. Broad Jump Cluster, 1.1.1 x 5 sets, 5 min

A. 245/255/270/280/290/300 (PR)
B. felt OK
C1. 155/165/175/185/190
C2.  complete
C3. felt good
always feel good after taking a couple days off, need to do it more often

Looking to catch up the next couple days depending that I stay on top of this cold!

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