June 5th, 2012

Workout of the Day
A.  Take 10-15 minutes to build to a heavy Split Jerk
(if it feels good, go for a new 1-RM, if you feel slow, work for perfect mechanics with lighter loads)

B.  Three sets of:
Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111
(use the heaviest DBs or KBs possible while still achieving the assigned rep range)
Rest 60 seconds
Good Mornings x 4-6 reps @ 3011
Rest 60 seconds

C.  Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups

D.  Two sets of:
GHD Sit-Ups x 20 reps
Rest as needed

A. Worked up to 205 and then went back to 185 to work on form. Good pop driving the bar up, but was having difficulty with timing/technique. Everything felt extra heavy today. Low back felt a little stiff/warmed up slowly

B. KB Press: 44#sx8, 53#x7, 53#sx6

Good Mornings: 75×6, 95×6, 95×6 (went a little light on these because my low back was tight during the jerks)

C. 11:19

20 unbroken reps on KBS 1st rnd, then 10/10 2nd and very broken the rest of the sets. C2Bs were only 2-3 at a time. These were very tough today. Sort of sputtered out about halfway through this metcon.

D. Done