CC 1/30/15

Strength:

Strict Press - 1RM
165lb, failed 170 twice, shoulder is still less than 100%, last time it felt real good was almost three years ago when I hit 165 for a triple.

(Set pins so that the bar is resting on them, about 6" above chest) Floor Press, Medium Grip, No bands - 8RM

205lb

Accessory:
Barbell Skull Crushers (Keep elbows at 90 degrees, lowering the bar to low forehead) - 4x10
55lb, 65, 65, 70

DB Rollback Extensions (Floor) - 4x10

30lb

100 Band Face Pulls
Blue band
 
Core:
GHD PVC Paddling - 3 Sets. 30 Seconds Backward. 30 Seconds Forward.
Done
 
WOD:
Diane:
21-15-9:
Deadlift (225/155)
HSPU

7:10 - round of 21 and 15 as strict HSPU, last 6 HSPU in round of 15 were singles, deadlifts unbroken 

Rest, then:

~15:00 rest

8 Minute AMRAP:
4 Squat Cleans (225/155)
8 KB Swings (70/53)
8 Toes to Bar

3 + 1, 225 cleans are still heavy but glad to be getting more reps in metcons with them

Finisher:
100 Flat DB Tate Presses