10.9.8.7.6.5.4.3.2.1

Ground to Overhead 95/65

Overhead Squat 95/65

Toes to Bar

As usual, I was a bit slow on this barbell-focused workout. I'm not quite as strong as some of the other guys, so 95lbs. doesn't necessarily feel like nothing to me when I'm deep into the rounds. My wind was good as usual these days...just started getting muscle fatigue.

I tried to focus on good technique and use my energy efficiently. Some mental keys I was using to do so were: GTO= 1) shrug with elbows up (no reverse curl) 2) good catch with elbows waaaaay forward 3) dip and drive to put bar overhead, using hips rather than arms. On the OHS, I was thinking 1) protect shoulders by locking into socket 2) bend the bar to lock elbows and 3) sit back then down with butt to initiate descent into squat. The last key is because I've gotten into an odd movement pattern with my squats lately. Instead of sitting back and down, I'm moving more in a straight downward motion. I want to be careful I'm not shearing my knees out in front of my feet.

Overall I feel okay about my performance. Most importantly for me though, my shoulder felt good all the way through...no pinching, straining, etc.

Squat Challenge L-2

WOD:

10.9.8.7.6.5.4.3.2.1

Ground to Overhead 95/65

Overheaed Squat 95/65

Toes to Bar

Felt so good about this. I am pleased with my time and I really worked on making every OHS legit.

5X3 Bench Press (265)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

Record total rounds 5-4-4-4-4

Bike 1mile
25 Thruster 30kg
Row 1mile
25 thruster 30kg
50 sit up
50 superman

21-15-9
Deadlift 110 kg
Burpee
Push ups

3 x ZigZag Agility Test

On the minute for 8mins
- 100m shuttle run
- 2 burpees

5min AMRAP
- 30 chair squats
- 10m Bear Crawl
- 10m Broad Jump

3min AMRAP
- 10 situps
- 20 pushups
- 30 chair press

D Short Intervals

ENDURANCE:
Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off
6.5mph -> 8.0mph

STRENGTH:
Max Effort (ME): Back Squat
- 135x3 / 225x1 / 275x1 / 295x1

CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 8:00 of:
7 Back Squats - 155lbs
7 Parallel Grip Pullup

30 min AMRAP

200m Run
Max rep pull ups
400m run
Max rep ring push ups
200m run
Max rep dips
400m run

Max rep push press 45#/65#

RX'd this workout even though reps were low (especially on dips) - great practice for me though! By the time this workout was finished, I ended coming just 200m short of 3 miles of running. Great workout, really tough.

For Time (Time Cap 40 min.):
100 Thrusters only Barbell
90 Abmat Sit-ups
80 Air Squats
70 Hand release push-ups
60 Wall balls
50 Burpees
40 Knees to ellbow

Front Squat