January 18, 2015

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

Buy in Metcon-

2 rounds for time
12 TNG Power Clean and Jerk 135/95 -- 65#
18 T2B
With remaining time find 1rm clean plus Hang Clean plus Front squat plus jerk. -- 95#

Went lighter on the cleans due to the shoulder. Still felt exhausted though. Did most of the T2B, a few knees here and there since I just started back at these a few days ago. Was happy with my 1 rm on the complex. I felt like I could have gone to 100 or 105 on the cleans, but my jerk felt weaker today in the right shoulder.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds -- 135#
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

3 sets of 5, 2 sets of 4. - No C2B, but kipping pull ups are nice again. 

CONDITIONING-
15 min cap
3 rounds
21 Thrusters  Front squats 75/55 -- 75#
15 Bar Facing Burpees
9 Muscle Ups 9 dips, 9 pull ups

Modified due to shoulder. FS still felt pretty tough! Made it through everything except last last set of muscle up mods