Tuesday 4.18.14

AM

30 mins AD @ Z1

PM
A. 2-2-2-2 back squat @ 20X1

235/245/255/260

B. 3x1.1.1 power clean cluster @ 175#

AMRAP 5 mins of
5x power clean 115#
7x shoulder to OH 115#
3x muscle up
COMPLETED 4 rounds

REST 5 mins

AMRAP 4 mins
10x wall ball shots
5x T2B
5x burpee box jump overs
COMPLETED 3 rounds + 16 reps

REST as needed

2 rounds of
20x power cleans 95#
30 cal AD
rest/walk 12 mins
R1= 2:49
R2= 2:41

NOTES:
My back felt good on almost everything, felt it a little on back squats, but moving around much better.  Weight felt heavier than it should but after over 2 weeks of no training, I expected that.  Felt good to get a full session in though!  First AMRAP felt like I needed to knock off some rust, and was moving pretty slow.  Felt a little stronger with 2nd AMRAP, but still no where near 100% in the speed department.  Last piece got all PC unbroken both rounds in around, 46 seconds first rounds and 41 the second, and just held on for the AD piece.  Overall I felt good about today's work.