October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:

10 Rounds for time each round:

6 Pull-ups

6 Push-ups

6 Pistols or 12 jump lunges (per leg)

rest 2 min between rounds

1. 75 lbs. x3, 85x3, 95x3, 105x2x2*

2. 105 lbs. 5 x 5 per leg

3. 75 lbs. x3, 85x3, 95x3, 105x2x2*

*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up

4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.

Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up

1 – 1:15

2 – 0:57

3 – 1:31

4 – 1:26

5 – 1:23

6 – 1:24

7 – 1:38

8 – 1:03

9 – 0:56

10 – 1:02