Weightlifting/CC 2/7/15

Made up some conjugate work from earlier in the week and did some of today's weightlifting work.

Conjugate Strength:

Front Squat With Reverse MICRO MINI [orange] Bands (doubled over the rop of your rack at about 7') - 1RM

135-185-225-275-315-335-355-365x

Weightlifting Strength:

FRONT SQUAT - 4 sets of 2 @80% of your 1RM Front Squat. Explosive out of the bottom, level load across all sets, linear progression each week. Target a 10kg increase each week if your working sets are above 120kg, else target a 5kg increase each week.

125kg/275lb

Conjugate Conditioning:

Open WOD 11.5:

20 Minute AMRAP:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

10 + 3 - subbed GHD situps, which I think are a little slower than T2B, right shoulder is bothering me when I hang from the pull-up bar. Also widened my stance a bit on my wall balls to decrease the depth since people tell me I go ass to grass on my wall balls. Was never a fan of changing up stance to shorten the range of motion because I thought it was better to go with the squat stance that you had done thousands of reps with. Well turns out my cycle type on the wallballs was faster and I felt like I was doing less work, did almost all sets of 15 unbroken. Did 9 + 16 in Oct 2013.