Sorry for not posting on friday all I did was de-load on my bench and some tricep ext. messed around on the ring for about 20 minutes nothing serious but this is how today went.

WOD


1A) Bench 3RM
       235#!

1B) Snatch
       5 x 2 - 80% (Reset before each one)
      Rest 1 Minute Between Sets

1C) Snatch Pulls
       3 x 3 - 110% of Snatch
      Rest 1 Minute Between Sets

1D) Weighted Back Ext.
       3 x 8 - 20# (Try to get as high as possible)
      Rest 45 Seconds Between Sets

1E) Tempo GHD Sit ups (5 Seconds decent, 5 Seconds back up)
       3 x 8
      Rest 45 Seconds Between Sets

Man it feels good to be back under a bar, 2 days off seems like a long time but I felt fresh today. The bench went good, I got 240# for 2 reps but just couldn't get the 3rd so 235# is fine with me. The snatches went extremely well 80% never felt so light. The snatch pulls were nice and heavy. The Tempo GHD'S were KILLER!! Never done these before. Oh and I am following outlaws strength from now on. But everything else is my programming.


2A) 5 Rounds not for time.
       5 Weighted Ring Dips - 60#
       8 Box Jump Overs - 28"
       No rest between rounds just keep steady movement

This got my breathing going a little and gave me a good sweat. The box jump overs take a lot out of you and I felt strong on the ring dips.

3A) 3 Rounds for time.
       42 Meter Swim
       50 Double Unders
       25 Push Ups

My time: 6:29

This was fun/sucky. I went way faster then expected and I am starting to feel better swimming. Push ups sucked by the last round. DU no problem. Clean 3RM tomorrow

God bless, JM