CC 1/22/15

Strength:

OHS @80% - 10x2

Subbed 10x2 thrusters at 165lb

Conventional Deadlift @~50% + ~30% Band Tension - 8x1

225lb, doubled black bands

Accessory:
Squat Straight Weight Top Set:
1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max.
8x175lb

GHD Snatch Grip Barbell Back Extensions - 8RM
135lb, 165, 185

Glute Ham Raises - 3x Max Reps
10lb plate - 12, 10, 7

Snatch Grip Dimmel Deadlifts @30% (of 1RM Snatch) - 3x20
65lb, 95, 105

Core:
GHD KB Oblique Crunches - 3x20 Per Side
26lb, 30, 35

WOD:
Open WOD 14.4

14 Minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot/9 foot target
30 cleans (135/95)
20 muscle-ups

185 (5 muscle ups) - tied score from last year, except last year I had 2:40 to do the muscle ups, where in the last 60 seconds I got 0 after failing two, yesterday I only had 1:15 to do the muscle ups, hit 3, 2, and failed my last one, apparently my pacing was too slow on everything else.

Finisher:
Reverse Hyper Glute Contractions (Light Weight, 5-20 lbs. Only contracting the glutes at the top, limiting ROM to top 1/4) - 3x30
5lb