Outlaw WOD 5-15-12

Today was a good day at the box. Set a new PR on my low bar backsquat. Did 315# 3 times. That felt good, until it was time to do burpees at the end. Legs were shot!Still need to work on my pull-ups. Way better than I was 8 months ago, but need to be better.

Right shoulder and achiles tendon are really sore and hurting, I'm going to have to ice down good!

We worked on clean and jerks today. I love this lift. My PR on this was 185# back in December, looking forward to testing this again. Check out the video below. This is a full clean meaning all the way down into the front squat position coming up to a standing position, and then split jerking. What we did on Saturday was a power clean and push jerk (no split on the end).



Today's Outlaw Workout of the Day:

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength
15 minutes to establish a 3RM Back Squat.

Conditioning
Tabata:
Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.
3 rounds for total reps of:
90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest