A little different

Started with some bench and squat strength work

WOD:

21-15-9
plyo push ups 45# bumper plates (see video)
row for calories

5:45

Oly + Row

Worked out alone yesterday, C&J day

5x3 three position cleans 135#

2x3 clean pull 195#

2x3 clean dead lift 210#

Then worked up to 205# jerk

Rested about 15 mins then rowed 2k.

Me: 8:30

Rich Froning: 6:24 how the f?

My VO2 max (the amount of oxygen your body is capable of utilizing in one minute - ml of O2 per kg of body weight per min) is 33.42. The higher the better. This means my cardio capacity is below average for my weight and age. Sweet. Threw Rich's stats into the calculator and his VO2 max is 68.96, aka off the MFing charts. Calculator: http://www.concept2.com/us/interactive/calculators/vo2max.asp

Notes: learning to hit the pocket at the mid thigh position and generate significantly more power when the bar passes across my hips (see video below). Haven't maxed out in a while but lifting lighter weights at around 65% of my previous 1RM's is getting significantly easier.

wednesday

Warmup --
2 rounds of:
30 jumping jacks
20 air squats
10 burpees

Did some shoulder mobility work and front squat technique overview

Metcon --
3 rounds of:
8 front squats
400m run
8 front squats
500m row

Time: 17:10
65 lb squats

wednesday pressrow

Started with a small Cindy workout.
2 rounds of:
Run 200m
5 pullups
10 pushups
15 squats

Strength
Max set of 3 reps, Push Press
Max: 145 lbs
(note: my highest 3-rep press before this that I logged was on November 1st of last year at 125 lbs. i guess that means this was a PR?)

Metcon
3 rounds of:
500m row
10 push press (65 lbs)
(rest for however long it took do do the last round)

Time: 15:34