Total Pageviews

74323

Friday, August 31, 2012

31 September

Training (830a)

A. PC x1/FS x2/Thruster x1; rest 3m, x3
*245/255/265

B. Squat Clean - Build to a tough 1, not a 1RM
*245/295/325

C. Shoulder Press, 2x5,1x5;rest 2m
*170x5/170x5/170x7

D. Back Squat 2x5,1x5+
*350x5/350x5/350x14

E. HSPU; 8 reps OTMEM as long as possible
*8/8/8/8/8/8/8 = 56 Total, kipped all

Felt good today, left for the beach today and it will feel good to have a few days to relax. 

Wednesday, August 29, 2012

29 August

Training (3p)

A. CGBP, 2x5, 1x5+
*275x4/275x5/275x3
*Last week didn't use the same weight for all 3 sets and I found this week when I did it was a little heavy. 

B. Strict Muscle-Ups; 5x3, rest 2m
*3/3/3/3/3
*These felt pretty solid today

C. Jumping to prep for DL
*Max Vert Jump + Bounding Drills

D. DL, 5+ @410#
*14 Reps
*Felt good and after watching the video, probably had about 2 more in me but was a little cautious of trying to push too hard. Getting stronger every week. 

Skills
A. HS Holds on Paralletes
*Kick up and hold head at of paralletes for 15-20 seconds, rest 90s; x4
*This was pretty tough but I think will be very beneficial

B. T2B Ladder (week 2, day 2)
*1-16+14
*150 Reps

Training Video
https://vimeo.com/48485218

Tuesday, August 28, 2012

28 August

Morning Session (1030a)
A. Snatch Work. EMOTM for 7m complete 1 Snatch + 1 Hang Snatch @ 225#. Rest 2m, then complete 1 Snatch @ 240#, rest 2m, 250#, rest 2m, 240#. 
*No Hang Snatch Complete
*Missed all attempts at 240/250/240. 
*One of those days that tested my patience. Just couldn't get settled in the bottom. 

Snatch + PC Videos
http://vimeo.com/48389644

B. 3 Sets All Out, rest 8x work
6 TNG Power Clean, Tough but doable then immediately max effort u/b muscle-ups. 
*Set 1 was 240 + 6 Muscle-Ups
*Set 2 was 255 + 5 Muscle-Ups
*Set 3 was 255 + 6 Muscle-Ups
These felt pretty good today, did them in my Romalos which are heavy as shit. 

C. 6 Sets all out, 25 second aerodyne sprints, rest 3:35
*Average Watts
1. 1426
2. 1263
3. 1296
4. 1232
5. 1275
6. 1303
*I don't care what anyone says, these will make you better. People will come up with excuses why we shouldn't do them but at the end of the day, this shit works. Nothing creates as much pain as these do, period. Mental toughness is probably 60% of CrossFit and there is no better way to train this than on this machine from hell. 

REST 5 HOURS

Evening Session (6p)
A. 1 Mile Run Warm-Up (8m)
B. 1m Run @ 90%, walk/rest 1m; x10 (20m Total)
*Did hill sprints to add to the fun. I was right. I still hate running. This is necessary and I don't mind it as much as I would have thought. I think it is an interesting training plan that I have had for the past 2 weeks. I have had alot of volume but at a different intensity. Since I took out the metcons and replaced them with Lactate Sessions and MAP Work, my body has felt great. Some of my strength numbers have gotten better but I have a feeling that over the next few weeks they will level out or get a little lower. I am not worried about it as my strength will not keep me from the games....my engine will. 

Monday, August 27, 2012

27 August

Morning Session (945a)

Warm-Up At Vitality
*Did about 20m of Mobility

A. Max U/W Breath Hold, rest 120s; x2
*:50/1:00
*Didn't feel great, still trying to work past the panic of running out of air and being underwater.
B. 25m U/W Swim, rest 90s; x5
*Made all 5. Was a big difference with 90 seconds to recover instead of 60.
C. 4 Rounds for Time:
50m Swim
15 Jump Squats
15 Pushups
*7:50
*This was not fun, the 3rd and 4th round swims were pathetic.

D. 90 seconds after finishing WOD, complete (1) 25m U/W Swim. 
*Complete, not fun, amazingly different post WOD with no air in lungs.

Afternoon Session (215)
A. Push Press, 2x5, 1x5; rest 2m
*240x5/240x5/240x6
*This is the first time doing this since I tweaked my shoulder last month. I didn't push too hard on the last set. Lots more there for next week.
B. FS, 2x5, 1x5; rest 2m
*340x5/340x5/340x4
*Last week did this wrong. Went 315/330/335 last week. All 3 sets need to be the same weight with the last set being 5+. Much different. Went up as prescribed the 5# and buried me on last rep. 

Last Set of FS @ 340#
https://vimeo.com/48329354 
 
C1. SA KB Press @ 22x1; 3-6/arm x3, rest 1m
*2 Pood, 6/6/6
C2. Inverted Ring Rows (Feet on 20" box) @22x1, amrap; rest 1m
*6/6/7

D. 6m AMRAP Of 10m HS Walk Trips (Must be U/B 10m to Count)
*6 Trips
*This was much tougher than 3 months ago, need to keep plugging these back in here.

E. T2B, Day 1, Week 2
*5 Max Sets
1. 26
2. 18
3. 15
4. 13
5. 13
*10 better than last week. 

Saturday, August 25, 2012

25 August


Training (1p)
A. Clean and Jerk: 7-10 Singles
*225/255/275/300
*Felt Good and decided to do the Shankle Complex. I saw it on Outlaw and it looked fun. Wanted to see where I could get to. 
B. Shankle Complex (CGDL/2 Shrugs/1 Hang Squat Clean/2 Jerks
*300#/315#/330#
*This felt amazing today, my hang squat clean a week ago, I couldn't get under 295 without a fight. Today, 330 was easy and had plenty more in the tank. 

330# Shankle Complex Video
https://vimeo.com/48245974

Shankle Complex Videos
D. 25 U/B 2 Pood KBS, rest 90s; x3
*Complete and easy

Rest 10m

D. MAP Session
3 min circuit @ 85%:
5 box jumps - 30" - jump up, step down
5 wall balls    *5 Rounds
rest 3 min
row 3 min @ 1:45/500 m    *1:44.7
rest 3 min
3 min circuit @ 85%:
5 burpees tight midline
15 double unders     *4+4 Burpees
rest 3 min
row 3 min @ 1:45/500 m    *1:44.8
rest 3 min
3 min circuit @ 85%:
7 GHDs
3 HSPU      *4 Rounds
rest 3 min
row 3 min @ 1:45/500 m    *1:44.4
rest 3 min
3 min circuit @ 85%:
10 lunges
5 KBS - 1.5 pd    *5 Rounds

Friday, August 24, 2012

24 August

Afternoon Session (1245p)

A. PC x1/FS x2/Thruster x1; rest 3m, x3
*225/245/265(-Thruster)
*These felt good, wrist felt flexible and that is usually the limiter. Was an idiot and just got on my toes for the 265# Thruster, will easily get that next time. 

Training Video

B. Shoulder Press; 2x5/1x5+
*165/165/165x12

C. Back Squat; 2x5/1x5+
*345/345/345x13
*This was miserable, I started too light this week and paid the price. Should have started at 355 or 360, this means the next two weeks are going to be equally as bad. Haven't felt like this on Back Squats since STUD over a year ago. 

D1. EROM HSPU Amrap (2 inch Deficit); rest 20s
D2. Legless Rope Ascents, 20 Feet; rest 3m, x3
*15/Complete, 12/Complete, 10/Complete. 
*Used 2 Red Plates on either side and one abmat, a little more than 2 inch deficit. Kipped every rep. Was really out of breath when I got to the Rope Ascents and those turned out to be tougher than I thought. 

E. Aerodyne Sprints; 20 seconds, rest 2:40, x6
*Average Watts: 1326/1313/1324/1317/1293/1408
*Stayed on the bike the whole time and kept pedaling during rest time. Not sure if it felt better or not, my numbers were lower than last week but more consistent. Had a 3% drop in performance over 6 sets which I am really happy with. I feel like the Back Squats really handicapped me and made everything after it much more painful. 
*So far I am loving the different program that I am following. I couldn't imagine doing a WOD after any of this and I feel like my body is doing much better and handling the week great. Too early to tell if this is the way to go, but I feel as though I am on a much better path to staying healthy through the off season. My CNS is thanking me for sure for the break it has had over the past 10-14 days.

Wednesday, August 22, 2012

22 August

Training (230p)
A. CGBP, 2x5/1x5+
*255/265/275x5

B. Strict Muscle-Ups, 5x2
*2/2/2/3/2
*First time doing these in a few months. Felt alright but definately need to continue working on them. 

C. PC, quickly build to a tough single
*225/240/255/265/275

D. Deadlift, 1x5/1x5+
*315/345/375x5/405x13

Deadlift Video
https://vimeo.com/48035435

Tuesday, August 21, 2012

21 August

Morning Session

A. 7x1, 3-Stop Snatch Pulls + Hang Snatch; rest 60 seconds
*205/215/225/225/225/225/225
*Hit first 225 attempt and then missed the remaining. Very frustrating but after watching the video, pretty clear what I was doing wrong, just need to get faster under the bar. 

Snatch Video

B. 5 Sets AFAP of:
8 KBS (44Kg)
8 Over The Box 20"
8 Burpees
40 Double-Unders
Rest 5m B/W Sets
1. 70 Seconds
2. 69 Seconds
3. 72 Seconds
4. 69 Seconds
5. 67 Seconds

*This felt good, was able to hit it at the same intensity each round. 


Late Session

A. 400m Run, rest 90 seconds, x10
rest 5m b/w number 5 and 6. Hold 1:35 pace. 
*This felt pretty easy to hold the pace. The last few rounds began to get tough but I am definitely further ahead than where I was last year.  

B. T2B Day 2 Skills
T2B Ladder, as far as you can get
*1-15
*120 Total

Monday, August 20, 2012

20 August

AM Workout W/Marcos

*Pool/Breathing Work
A. 50m Warm-Up; x2, rest 2m
B. 25m Underwater Swims, x10; rest 60 seconds
*This was the first time doing these in a pool in about 5 months. We tried doing this on a Rower last week but completely different. The panic factor is what was frustrating for me. Trying to relax and stay calm with no air is challenging for me. I definately see a need for this type of thing and will try and hit it on Mondays. 
*6/10 
C. 50m Sprints, x2; rest 3m
*These felt alright, legs got pretty shaky on the last 10-15m.

REST 4 Hours

PM Workout
A. FS 1x5,1x5,1x5+
*315/330/335x7
*These felt pretty good today, all 3 sets were a struggle at the end. I think the weight was about perfect. 

FS Video, Last Set
https://vimeo.com/47890692 

B1. SA KB Press @ 22x1, 3-6 reps, rest 1m
*Used 2 pood and got 6 reps each arm, each time. Perfect weight. 
B2. Strict C2B Pullups, 3x10, rest 1m
*Still struggle with these quite a bit. This is where I notice the weight gain the most. 
*Completed 7/7/7
C. Day 1 T2B Skills, 5 Max Sets, 90s break in between
1. 22
2. 16
3. 14
4. 12
5. 11
D. EMOTM for 10m (Odd = 8 Kipping HSPU/Even = 3 Muscle-Ups, NO Dip)
*Completed, but tough  


 

Saturday, August 18, 2012

End Of Summer Online Throwdown


Decided to do the "End Of Summer Throwdown. I had Clean and Jerks today anyway so it fit into what I was going to do. My jerk felt pretty good actually. The Clean Complex  was much harder as the 30 seconds wasn't much time at all to get the work done.

End of Summer WOD
PART 1 (max weight):

    Start a 20 minute countdown timer and find 1RM Split Jerk
    You can begin adding weight to the empty barbell once the 20 minute timer begins, not before



PART ONE SCORE = 340#
PLUS (IMMEDIATELY FOLLOWING)
PART 2 (max weight):

    Start a 20 minute countdown timer
    Within this time frame achieve a max load on the following complex:
    - 1 Power Clean - cannot go below 90 deg knee flexion for rep to count
    - 2 Squat Cleans
    - 3 Front Squats
    This sequence of 6 repetitions must be completed within 30 seconds for the attempt to count
    (i.e. you cannot rest for 1 minute between the power clean and the squat clean reps and still count that as an attempt at this barbell complex)



PART TWO SCORE = 300#

PLUS (IMMEDIATELY FOLLOWING)
PART 3 (two scores):

    Start a 10 minute countdown timer
    100 Burpees - chest/thighs to floor, stand with arms at side, no jump required, stand completely vertical at the top
    AMRAP Double Unders in remaining time
    POST TWO SEPARATE SCORES:
    - time to finish burpees
    - total number of double unders

PART 3 SCORES: BURPEES = 5:33   DOUBLE-UNDERS = 329

RULES:
1. The movement standards are CrossFit standards.
2. Video submission MUST include all four parts.  Breaks OK.
3. Barbell for Split Jerk is on racks.  If you drop, clean or de-load.  No assist getting back on racks.
4. Squat Clean / Front squat: hips below knees on squat, full extension of hips at top of movement.
5. First front squat on any set can be a full squat clean.
6. Top score of Part 1 has heaviest split jerk (lbs); Top score of Part 2 has heaviest complex (in lbs).
      Top score of Part 3(burpee) has the fastest time; Top score of Part3(DU) has the most DUs.
7. The four parts will be scored separately and equally. 
8. The winner will have the lowest average place.

Friday, August 17, 2012

17 August

Training (2p)


A. CGDL @ 52x1 3-5 x5; rest 3m, keep mid back perfect
*225/245/265/275/285
*Felt good, really tough on the hook grip with the tempo.
B. SA KB Press; Work up to 5rm for each arm
*Worked up to 2pood and hit 10 on L side, 10 on R side

C. SA KB Press; Work up to 1RM per arm
*Used 44kg and was able to get 1 rep each arm. 

D. EMOTM for 15m
Minute 1 = 1 Trip Prowler (90#)
Minute 2 = 10 T2B AFAP
Minute 3 = 2 Muscle-Ups
*Complete

Mile Run Cooldown (Slow)
*Complete

I can't emphasize how good I have felt this week after cutting the volume. I can't think of any negatives that can come of this. If nothing else, it will give my body a chance to recover and my CNS a little downtime. I am going to hit a End Of Summer Online Throwdown tomorrow that I found online and that should be a good ending to the week. 

Wednesday, August 15, 2012

15 August

Early Session

A. 3 Tough Power Cleans TNG Reps + 10 Burpees AFAP

rest/walk 4 min b/t sets x5
*260# - 28 Seconds
*270# - 29 Seconds
*275# - 27 Seconds
*280# - 27 Seconds
*285# - 27 Seconds
*These felt pretty good today, felt like my landing placement was much better than it was in the past. Speed on the burpees stayed consistent.




B. 50 HSPU For Time (All Kipping)
*5:59
*Didn't go well, burned out much quicker than anticipated.

C. Reverse Hypers 3x12
*Used 70#

Late Session

B. Aerodyne Sprints
20 Seconds @ 97%
rest 2:35 x5
*1528 Average Watts
*1544 Average Watts
*1588 Average Watts
*1476 Average Watts
*1421 Average Watts

This was pretty miserable. First time back on the AD in about 4 months and it felt like it.....The very expected feeling of throwing up hit me about halfway through and stuck around for about an hour. My body is not currently happy with lactate....which means much work is needed in this area. Lucky. 

Tuesday, August 14, 2012

14 August


Tuesday, 14 August

A. Snatch Percentages
2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95%(3 attempts only)
*225 for 7 minutes, no misses
*250, hit it all 3 times with about 45 seconds rest between each. These felt better than they have in a long time. 



B. FS, 3x3 @ 70%, work on depth; rest 90 seconds 
*265 on all
C. Power Clean x1/FS x2/ Thrusters x2, Rest 90 seconds x3
(Last Year used 155)
*155/175/185
*Weight wasn't an issue, wrist flexibility was issue
D1. Strict C2B Pullups @ 12x0, amrap (-2) x3
*6/5/5
D2. HSPU E-ROM - Neg Only - 5 Sec Lowering, pop up x5, set x3, rest 2m
*5/5/5

Rest 15m

3m Circuit of 10 Lunges and 10 Abmats
*3+10 Lunges
rest/walk 3m
3m Circuit of 5 T2B and 5 Ring Dips
*5+5 T2B
rest/walk 3m
3m Circuit of 3 Burpees and 15 Double-Unders
*6 Rounds
rest/walk 3m
3m Circuit of 10 Squats and 1 Muscle-Up
*5 Rounds
*All Work Should Be 70-80%

Monday, August 13, 2012

New Program, 13 August


Training (2p)
*Over the past few months, about 2 weeks after Regionals, I have been hitting it fairly hard with a decent amount of volume. This has been fine and my body has held up pretty well so far. Looking ahead though, I don't think its feasible nor beneficial to train strength, 3-4x/week, 10 months out from Regionals. My body will not hold up for that long. I have decided to work on some of my weaknesses and build a base during the next 2-3 months. I will hit a strength cycle over the winter and then hit another aerobic cycle leading up to The Open. I feel this will be much more beneficial than trying to do Oly lifts 3x/week. 


A. Deficit DL; 10x1 (3" deficit)
*335/355/375/385/395/400/405/410/415/420
*Used overhand grip the entire time. Was really pleased with how this felt today. I was 15 pounds off my PR without mixing grip and pulling from deficit. 
B. Row Sprints While Holding Breath (150-200m)
Rest 60s, x 12
*Used 120m counting down. This was really, really, really bad. It was really hard to make the 120m. I used 150m for the first 2 and had no chance. The last 8 at 120 I made but was extremely difficult. 
C. Run 1 Mile @ Slow Pace
*8:30
D. 400m Run, rest/walk 1m, x6
*Keep Pace at 90 Second 400s
1. 90 seconds
2. 90 seconds
3. 88 seconds
4. 90 seconds
5. 89 seconds
6. 90 seconds
*This felt pretty good today, rest time was short but very doable. No turnaround, ran to the 800m and that felt good.

11 August


Training (1145a)




1) 5X2 Hang Snatch
*190(-1)/205(-1)/210/220(-2)/220(-1)
2) 5X2 Hang Clean
*240/255/275/295(-1)/305

Strength

1) 4X8 Back Squats @ 80% – rest 2 minutes.

*345#

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

*275/290/300/305/305
“T”

3 rounds for time of:

8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  75/55#

*There is a 15 minute time cap.

*2+5 Hang Snatch
*My legs were ruined as well as the rest of my body before I even started this workout.

Friday, August 10, 2012

10 August


BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
75% = 200# (-1 set 2)(-2 set 3)
80% = 210# (no misses)
85% = 225$ (-2 on only set)
90% = 240# (-2 first set)(-2 2nd set)dropped to 225#, missed 1 3rd set
80% = 210# (missed all 4 in 2 sets)
*I have no idea what is wrong with my snatch. Two days ago hit a PR and today it felt really bad, worse than it has felt in a long time.

2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.
70% = 230#
75% = 245#
80% = 260#
85% = 275#
75% = 245#
*Did 1 warm-up set and called it. First time I think I have ever done this. My wrist is sore and joints beat up. I am starting to think that this type of volume with the oly lifts is just not sustainable. It will be for a short period of time and we will all hit PR's due to all the extra reps we are getting but I definately think it is going to take its toll on my joints over an extended period of time. 

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
*225/235/245

1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.
 *135 on all

Conditioning

1 minute ME Slapping Pushups (31)
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″   (2+5 Reps)
-rest 1 minute
1 minute ME Slapping Pushups (26)

For total reps.

Wednesday, August 8, 2012

8 August


BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
 *185/210/230/240/250/260x/260/265x/265(PR)
*Felt great today, not sure how this is possible that 5 days ago couldn't get 240 and today, PR by 5#....


2) 20 minutes to establish a 1RM Clean and Jerk.
*225/255/285/305/315/325/335(- jerk)/335(-clean)
*Jerks continue to feel like shit. I know I can get this and should have had this PR today. Soon. 

Strength
 EMOM for 7 minutes:
 3 HBBS @ 85%
*Used 365#
*This was crazy hard today. Minute 6 and 7 were a battle on every rep. 
Conditioning

For time:

5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk
*5:45
*Cleans were all TNG and felt easy. Ring Dips I broke up from the beginning to try and recover for the walks and it worked....for 1 round. First HS Walk was great, U/B. Second round was tough and 3rd was even worse.  

Training Video
 

Tuesday, August 7, 2012

7 August


WOD 120803:

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.
*245
*Finished 6 sets and then stopped when Tristin tore his pec.

1b) 5X5 Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

*285/295
*Didn't finish. Tristin tore his pec on his 3rd set and it made me not want to finish the last 3 sets. 

Conditioning

4 rounds for time of:

6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

*10:30
*Not sure if I could have went much faster. I did my first 2 rounds of Muscle-Ups U/B. 3rd Round I had all 6 and then lost my balance on the dip of my last mucle-up. Last round went 4/1/1. Everything else was U/B with limited rest. I guess I just took too much time between OHS and Muscle-Ups.

*Was really tough seeing Tristin mess up his pec, it sucks because I know how hard it is to go down for something like that and have no control over it. The dude has a super strong chest and it is so surprising that something like this happened to him. I know that I can't not train things for fear of getting hurt but today there was no way I was getting back on the bench. I don't think I will try and go super heavy with that movement as I don't see the point anymore.

Monday, August 6, 2012

6 August


BB Gymnastics

1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
*185/195/205(-1)/205/205
*The second PS never felt that great so I stayed at 205 instead of going up. 
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).
*255/255/255/265/265
*Again, form broke down on the second Clean and Jerk each set so I stayed relatively light. 

Strength

1a) 3X8 Good Mornings – heavy, rest 45 sec.
*135#
1b) 3X8 Reverse Hypers – heavy, rest 45 sec.
*70#
1c) 3X8 BB Seated Strict Press – heaviest possible, rest 45 sec.
 *145/155/165(-1)

Conditioning

Row 50 Calories
150 Double-Unders
Row 50 Calories
*5:45
*Felt good, made a few too many mistakes on DU's but that just means that I probably paced the row a bit too fast. Would rather have it that way than the other way around I think. 

Training Video
http://vimeo.com/47053258 

Saturday, August 4, 2012

31 Heroes WOD

The Wife talked me into being her partner for the 31 Heroe's WOD. Not a good idea as she is so fast, it turned into a 31m AMRAP of weighted 400m Runs for me.....

She lost count of our rounds, so we probably ended up getting 6 or 7+, either way, it was pretty brutal and I don't have any desire to do another 30m WOD in the near future.

Friday, August 3, 2012

Friday, 3 August


1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. 
*185/205(x)/205(x)/205/205(x)/205/205(x)

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
 *265/275/280/280/285/285/290(-jerk)

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

*Completed with 385#
*Not Easy.....

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
*285/315/330/340/350(-1)
*Felt pretty good, more there if I wasn't crushed from previous strength work. 

Front Squat 3RM Video
http://vimeo.com/47053143 

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 T2B
*5+10 T2B
*Subbed T2B because I needed the work more than pullups