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Saturday, February 9, 2013

8 February

Training 

AM (11a)

A. Speed deadlift @65% 1rm; 3 reps x18 sets; rest 45 seconds bw sets
(reset each rep, not TnG)

*315 for all. Felt good. 

B. OHS @33x1, 2-3x5; rest 2 min (focus on depth of the pause)

*205/225/235/245/275
*Felt better as I went, took a few sets to get comfortable in the bottom but felt strong. 

C. Hang power snatch; build to a tough single

*Built quickly to 210#
*Have never been very good at Hang Power Snatch or PS. I just can't generate enough power to get the bar OHD fast enough to drop my big ass under it.
PM (5p)


A. Behind the neck push press; build to a max

*305
*Did 300 for 4 last week but this felt much heavier today. Shoulders were tired. 

B. Seated behind the neck press 5, 5, 5; rest 2 min

*95/95/125
*This didn't feel very good on my shoulders. Not sure why this was uncomfortable. I don't have any mobility issues that I am aware of with my shoulders but it was rough. It wasn't the weight, it was just awkward initiating push and I was afraid to go any heavier. 
 
+
Crossfit open workout 12.1 (7 min burpees)

*117 

*114 last year. I am 7.5 pounds heavier than last year and I did 3 more burpees so I can't be too disappointed with the outcome. Stayed moving the entire time. Legs were burning pretty good by the last 90 seconds.

*Just found out Regionals aren't until June 7-9th. We are the last group going this year. I think this changes everything in comparing to what I did last year. We will have 5.5 weeks to prep for the workouts and with Max programming, I feel I will have a huge advantage going into that weekend.

Training Video
https://vimeo.com/59301500 

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