10 September 2012

Mixed strength and conditioning

Light OH press
4x9 - 40, 50, 50, 50.
Shoulder felt ok but it is still fucked i the outer positions. I am entirely unable to do HSPUs at the moment.

Front squat heavy 3 + 4 back off sets
20, 40, 60, 80, 100, 105. Stopped at 105 but could proably go a bit higher. Did back off sets at 90 with 1-2 sec pause in the bottom.

Buddy WOD w Brandt
5 Rounds, you-go-I-go, of
3 power cleans @ 80 kg
9 KB swings @ 28 kg
2x20 m sled pull w 25 kg plate

Nice little metcon. Did verything unbroken and did not let go of bar in power cleans.

Finisher
For time:
20 DUs
1 pistol
20 DUs
2 pistols
20 DUs
30 pistols
...
20 DUs
10 pistols

Went well, I think. Left leg is ok for pistols now, but on the right I have to lift the heel off the ground due to missing flexibility.

Good day at the gym after a stressful day at work.

Update: It's now the morning after and my shoulder is not feeling very good. Going to dope up on painkillers for training today and then probably give it rest until FitAsFuck next week.