Clean and Jerk up to 175lbs.  (Shoulder sore)

Clean up to 220lbs.  (PR)

3 Rounds of:  400M Run / 20 Sit-ups / 15 Pull-ups / 10 Push-ups

Time = 10:21.

090511 – AMRAP & Cleans

As many Rounds as Possible in 20:00 of: 200m Run /10 KB Swings (53lbs.) / 15 Burpees / 20 Sit-ups

I was 2 sit-ups shy of 4 rounds. My knees and my lack of conditioning were the setbacks in this one.

Worked on some cleans afterward up to a failure at 215lbs. I lost it out of the front squat.

Sneaky

TitanFit WO

5 Rounds of:

125m Row
10 – Cleans (95lbs.)
10 – Pull-ups
10 – Thrusters (95lbs.)

Time = 11:14

This didn’t seem too bad when written on the whiteboard. But it snuck up on all of us. My thrusters were terrible. That is not a good thing with the cert less than 2 weeks away!

Oly Lifts

TitanFit WO

Cleans up to 205lbs.

500m Row intervals with 2:00 minutes rest.

Nothing to strenuous today, as the shoulder rehab continues. It’s getting much better, but I still feel some pain when I’ve got my arms locked out overhead. I’ll be taking a rest day tomorrow and continue the stretching, ibuprofen, and ice.

Oly and MetCon

TitanFit WO

Cleans – 200lbs. x 3

7 Rounds of:

250m Row
5 Burpees

Time = 9:40

Olympic Lifting with Herb

TitanFit WO

Squat Clean

Worked up to a PR of 215lbs.

.

A Long Weekend

TitanFit WO

4 Rounds of:

10 – 95lbs Power Clean
10 – Ring Dips
400m Run
2:00min Rest

Times = 2:23, 2:31, 2:59, 3:15

Oly Lifts

TitanFit WO

Snatch – 85% 1RM x1x3 (125lbs.)
Clean – 85% 1RM x1x3 (185lbs.)
Back Squat – 85% 1RM (255lbs.)

100 DU’s = 2:28

Strength Day

TitanFit WO

Clean – 80% of 1RM x1x3 (175lbs.)
Deadlift – 80% of 1RM (275lbs.)

Congratulations to Carol on her new car (a rice burner)! She’d driven the ol’ Acura for 13 years! I’m certain that Thor and Tyra are happy!

This is where I train…

TitanFit WO

Cleans – 1RM

210 lbs.

This is my gym. It’s not your ordinary gym. We don’t have alot of the things that the average person associates with a gym. But we do produce results here; amazing results. Come and check out TitanFit.

Clean

Worked on my cleans today.

TitanFit WO

Worked up to 155 lbs. x3x2

Nice to have a slow, low key WO after the past 4 days.

Cleans

I’ve been very consistent with my diet today. And it paid off. I had another great day at TitanFit.

TitanFit WO

Squat Cleans @ various % of previous 1 RM. Worked up to new 1 RM of 185 lbs. On my 20th rep of the day, I tried 205 lbs. but failed. Overall, I’m pleased with the progress.

Looking forward to a MetCon tomorrow!