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Wednesday, December 21, 2011

So, Cirque Du Soleil?



Al Gore makes me smile!

Another week in training over at Llama bash. This was the start of another 4 week cycle. I have one more day of finals left, then I'll be relaxing over christmas. Once January hits, its go time baby! I'm keeping the 3 main lift days per week and adding in 3-6 skill workouts mixed in there to bring up my weaknesses and work on technique. I'm pretty jacked up about the crossfit open competition coming up in February and competing with Crossfit Tribe.

video
Cirque Du Soleil? What do you think?

Here we go!
11/15/2011 - dynamic warmup and shoulder prehab

video
1-Board Bench Press
295 x 5
325 x 4 - PR

Fat Bar Dumbbell Press
130 x 2
90 x 23 - Could not get my dumbbell pressing together today.

Ring Pullups - chest to rings
45 x 6
55 x 5

Incline Bench "Y's" 3 x 10
Fat Bar DB curls 3 x 8/12/side
11/17/2011 - dynamic warmup and prehab

Clean and Jerk round robin between 6 people. 20 sets. About 60-90 seconds rest between sets. My sets were...
225, 225, 225, 225, 235, 240, 245, 250, 225, 230, 235, 225, 225, 225, 225, 225, 225, 225, 225, 225

Met-Con. 3 rounds of 8 box jumps / 6 wall ball / 5 chest to bar pullups / 3 x 70lb KB Swings
3 minute rests between sets, 3 rounds (of 3 rounds) first two sets right around 2:20, last around 3:00.
11/20/2011 - Dynamic Warmup - core and hip prehab.

Power Snatch - trying to get the technique down
135 x 5
155 x 3
165 x 3
135 x 5

video
Deadlift on 6" blocks - thanks to Popes' Gardens for generously donating sliced up 4 x 6's.
395 x 5
450 x 5 - not too heavy, looking forward to the next few weeks for some big pulls

Front Squat
185 x 8
205 x 8

Met-con - 8 pullups / 10 box jumps / 8 handstand pushups / 10 box jumps - 2 rounds, 3 minute rest, another time through - 2:15 first, 2:20 second

One more final tomorrow, I'm psyched!

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