Max Effort Squat Clean= 195 lbs

5 min Rest then:

5 Rounds

10 Reverse Wallball 20/14lb 10ft

20 MBC 20/14lb

10 Slamball 20lb

20 Double Unders

I tore through this one and could have gone even a little faster. I told Aaron I was going to beat his time before I started, so I had a little extra incentive to push. Since they are low weight and more cardio-focused, these are all exercises very well suited to me. My lungs feel like they are in excellent condition now. I don't ever really feel like I'm gasping for breath, and I can stay calm and relaxed churning through this type of workout. I'm almost always fighting muscle fatigue, not a lack of breath. I will say those MBC's were burning my hammie's something fierce though. The DU practice I've been putting in paid off, and I thing I only got tripped up once on all 5 sets.
I was fairly happy with my clean weight. I think it is a PR for me. I had Aaron watch/call the lift, and it was good. I added 10 more lbs., but when i went to pull it just felt all wrong so i stopped. I still need a ton of work on my cleans. I'm not opening my hips fully, and I'm bending my arms.
My lower back feels better this week than it has in a month or so.

Warm Up: Joint Mobil­ity fol­lowed by
Gym Length -
Inch­worm
Ulti­mate Stretch
High Kicks
Butt Kick­ers
Long Jump
Quick Sprint

Strength: Dead­lift
2,2,2,2,2,2,2,2,2,2

Recov­ery:
Tabata — 8 rounds of 20s work / 10s rest
bot­tom to bot­tom squats

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65)
• Ring push-ups

I HATE thrusters.

Cl&J
50/(4+4)x2-65/2+2-75/1+1-80-85-90-95-TEST
37-40-46-49-52-55-58-61-63-65 (NEW PR +4kg)

Cl Pull
Test-10%/5-Test/3x4
60-65

P Split
35/8-45/6x2
23-30

Test: Bottom of the squat, tension in the hips and hamstrings, Sott’s Press
Mob: Alternate two minutes each side of the hip flexion/rotation , near end range leg extension in the video (lateral hammy is easier to say, but it’s wrong) 4 min each leg total
Re-test: Can you Sott’s press 155? I was a much weaker guy way back in that video. Cuter, but weaker. How did your bottom tension feel? Were you able to have a more vertical knee?
Bonus: 2 min in your calves.

http://www.mobilitywod.com/2010/08/episode-08-mobility-i-has-it/

Modified Open 11.4 WOD. 12min AMRAP of:
* 60 bar facing burpees
* 30 OHS 52,5/35kg
* 10 MU

• 3 Interval of:
Row 10:00 @ 85-90% MHR
2:1 rest each interval

1RM of thruster:

1-1-1-1-1-1

Burpee over bar:
15-12-9-6-3

Snatch (60kg):
5-4-3-2-1

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps