10-17-11 Double

AM training:
Warm Up + 10 minutes of Olympic lifting to tolerance + OHS.
A: Close Grip Bench @22X3; 3-5; rest 3 minutes X 4. Go up from last.
B: Pendlay Rows@31X2; 5 reps; rest 3 minutes X 4.
+
100 meter sled drag
rest 10 minutes
Prowler Push 50 meters


Results:
Worked up to an easy 185# power clean and jerk. Not much pop today. http://vimeo.com/30700487
A: 95 x 5, 105 X 5, 115 x 5, 125 X 5. Still tight in the front of the shoulder at the bottom of this. Keeping elbows in slightly helps. This is up 5 pounds from last week.
B: 95 X 5, 105 X 5, 115 X 5, 120 X 5, 120 X 5.
+
Raining and the black top slick so no sled or prowler work today.




PM Training:  Tester
50 Double Unders
10 GHD Sit Ups
40 Double Unders
10 GHD Sit Ups
30 Double Unders
10 GHD Sit Ups
20 Double Unders
10 GHD Sit Ups
10 Double Unders
10 GHD Sit Ups


Warmed up with a cup of coffee, stretched the hips flexors out, spun the rope a few times and got after it. Completed in 3:41 http://vimeo.com/30701122.  Nice little challenge here. Felt very good on the GHDs despite not being on it much lately. 50-40-30 and 10 rounds of Dbl Und were unbroken and smooth. Went at this at about 100% and felt great afterward...just some breathing and recovered in completely in 2-3 minutes.