OPT - "Scaled"

Friday 8-2 (@ home)

Buy-in:

Stretching +

10 KB Swings

1 Elephant Walk

8 KB Swing - 40#

2 Elephant Walks

6 KB Swings - 40#

3 Elephant Walks

8 KB Swings - 40# 

2 Elephant Walks

10 KB Swings - 40#

1 Elephant Walk

TRAINING:
A. 3-Pos Snatch - Mid, Knee, Shin - 1+1+1 

45-87-105-127-140-150 (+10#)
B. 3-Pos Clean - Mid, Knee, Shin - 1+1+1 

95-115-135-150-167-179-185
C. Back squat; build to a 5rm

135-225-275-305-345-360*belt

D. 31 Rep Back Squat - 247#
E. Thruster Practice x 5's

45-95-115-135

+

10 Rounds of @ 80% effort of: 

3 HSPUs 

6 Ab Wheel

9 KB Swing - 60#

12 Body Squats

Time: 13:30

Cash-Out:

10 HSPUs - UB

15 Ab Wheel

20 KB Swing - 60#

30 Body Squats

Notes: 

Loved the Warm-up today. May be a new staple if I have time. Got it from Chronicles of strength. Really loosened up my shoulders, hammies and activated my core.

Still feeling out the Oly lifts. Added 10# to last time on snatch and did the 3-Pos Clean by feel. Felt easy...wanted to go higher...but decided that was enough for the day.

Squat was a little anit-climactic. I was hoping to hit around 370#, but sleeping on the floor the last two days has taken a toll on me. Just wasn't into it. I was supposed to do 295# for a set of 21, but when I unracked it, I paused too long and thought about it...then racked it. Stripped down to 247# and did a set of 31.

I was supposed to hit a 21-15-9 Thruster and Box Jump couplet today, but I hurt myself last time I did thrusters...although it was with 165# not 95# so I'm still a little leary. Also, I can't do box jumps yet due to my calf...so...I threw together a little WOD at a slower pace. Did work...feel good.