3 sets @ 95%:
10 TnG DL AFAP - 40% 1RM SCORE: 185#
AD 20 sec MAX effort
rest walk 4-6 min
+
3 sets @ 95%:
10 heavy russian swing SCORE: 88#
Row 20 sec MAX effort
rest walk 4-6 min
+
10 PS - 30% 1RM TnG AFAP SCORE: 95#
Run 20 sec @ 95%
walk rest 4-6 min

Notes:
- speed and effort is goal in these sets
- extend rest times into late portions of 4-6 min as needed, record rest times
- ensure you open up hips and do specific prep prior to each of 3 sets

100 air squat
5 MU
75 air squat
10 MU
50 air squat
15 MU
25 air squat
20 MU
I was a bit sore in the legs from the FS WOD I did a couple days ago.. so I tried to get my legs warmed up
I had a soft pad underneath me so i could drop down when done with the MUs (GOOD IDEA for next time)
Not as bad as I thought.
As Rx: 14:50
The first 5 MUs I did unbroken. (I did not tape my wrists at all this time)
10 MU: 4,4,2
15: 4,4,3,2,2
20: 3,3,2,2,2,2,2,2,2

I got about a 8 minute stretch all over and then went home

last time I did this: 7/23/12 - 16:02 outside at O.C. MD. - the setup was not too good last time as I was getting scraped by the tree.

AM
Track & Field Meet
200m Sprint - 24.79 seconds
Long Jump - about 5 meters
4x100m Relay

PM
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
10x20m Sprinting Drills (high kneesx2, B-skipx2, Straight-Leg Boundsx2, skipsx2, walking skipsx2)
4x80m Strides
3x5 Hurdle Runs at 0.76m
Some Gymnastics (3x5 Explosive Pullups, Human Flag Holds)
Static Stretching (Cooldown)

3 rounds for time:
30 GHD Situps
30 Back Extensions
For GHD Situps, I sit on a big suiss ball and hook my feet into a padded stall bar and it's a pretty close similation of the machine. It takes a little time to get in and out of, but a good full ROM movement that you can use your hips as well as your whole midline.

i rested for a few minutes and then went right into shoulder technique and training.
I was a bit sore from last night's 50 MUs doing Jason WOD, but I didn't go too heavy:
bar x 3 for each, Press, PP & PJ
75 lbs x 3 each Press, PP & PJ
95 lbs x 3 each Press, PP & PJ
105 lbs x 3 each Press, PP & PJ (for 3 rounds) - I was really concentrating on not hyperextending my lower back and staying super straight up and down. I was playing with my arms and wrist and hand positions a little bit.
Good stuff.. and I was getting much better at not hyperextending the lower back and that was minimizing the lower back strain when doing these presses.
I will continue to work on that to minimize accidents and to reinforce that position memory.

1. Snatch 3 x max reps tng at 80% of 1RM These can be power or squat. Rest as needed between sets.

115x10 power snatch
115x8 snatch
115x3 right wrist started to hurt

1. Front Squat 1RM

only made it to 315. tired from max C&J from other day

1. Burner 4 RFT: 12 Cals on Rower 6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.

Musical Saturday
Warmup
"Roxanne" - 1 burpee every Roxanne
"Dolly(?)" - 1 jumping squat ever Dolly (forgot the song name)

WOD
"Bring Sally Up" - 135/95
Score = weight and #reps missed
65#, 8

Cool down
"Closing time" - sprint down and back every closing time

Skill work: HSPU RXed

Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

SB: 11/9
PU: 24/5
DU: 14/9

Strength - overhead squat.
65-75-85-85-85
Good reps at 85, no max

Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

SB: 12/9
PU: 11/6 (elevated)
DU: 38/5

Strength - overhead squat.
33-45-55-65-75-80
Good reps at 85, no max

For Time
5-4-3-2-1 Thruster 95
1-2-3-4-5 3 Pull Up and 3 MU Transition

10 rep sets of Bench Press
135
185
205 - broken up as 5's
225 - 7/2/1

135

Hex Bar DL - 5/3/2 at 275, 315, 365

KB Swings and Snatches

Pull Ups and FLR

Prowler Push and Farmer's walks.

Dropped a plate on my foot - pretty sure I broke my toe