6/28/2012 Training

part 1
A- Complex- Front squat x 3, Push Press/Jerk, OHS x3; 3 sets Rest 3 Minutes 185, 205, 225
B- Deadlift- 3, 3, 3 Rest 3 Minutes 365 x 3
C- RDL- @ 51x1- 4-6 reps x3 sets Rest 3 Minutes 225, 245, 265 all 6 reps


part 2
For time
20 GHD SU
50 BJ 24" with step down
1000m row
50 BJ 24" with step down
20 GHD SU
11:02
 http://youtu.be/vKLSg8Gr8U0

Part 1 Notes:  Last OHS at 225 was very shaky, but got it.  Lower back is still super sore from sunday (to be expected after all those deadlifts) so I took it wasy on part B.  Honestly probably couldn't have went up if I wanted to, I put 415 on the bar for my first set and 1 rep was tough so lowered it down to 365 and stayed there even though that felt ok (about 75% 1rm).  RDL felt better than normal DL which was interesting.  My left elbow has been bothering me since the snatch ladder at regionals (tendonitis?) but today my bicep/elbow especially hurt.  Gonna ice it and see how it feels on the row later.  Overall, super sore. 

Part 2 Notes:  Everything was Unbroken, row was in 3:44.  Everything felt good until the 30th box jump, back started to tighten up.  Made the other 70 box jumps and the row hell at the end.  Surprisingly went UB on last set of 20 GHD even though back was on fire.  Good metcon but wanted sub 11.