Light things on fire...

4th week of additional training started Sunday... Here are the past 2 days of work

Day1
A. 3x3 Tall Split Jerk
Used 35# each rep

B. Build Slow to 1RM Split Jerk from the back
85-95-105-115-125!! New PR!! Why can't I get 125# from my front split jerk?!

C. 3x10 Burpees AFAP (rest 1 min)
1st round- 27 seconds
2nd round - 30 seconds
3rd round - 27 seconds


Day 2
Today (Monday), I did our CrossFit Greer WOD before my additional work.

Shoulder Press 3-3-3
45-65-75
.... didnt attempt any more, but now my 1rep, 3rep, and 5rep max are all 75#

Then.....
800m Run
30 Squat Snatches at 55#
800m Run
Time: 17:31
*** Darn squat snatches.....I can't tell you how many times I failed by falling on my butt!

A. 5x3 Front Squat @ 70% (rest 2 min)
115-115-115-115-115

B. 3 Sets (rest 2 min between)
5 Tall Box Jump
200m Row AFAP
7 Front Squats @ 50%

yay, I used 30inch box!! Whoop!
Front Squats @ 85#

1st round - 1:57 (row .54)
2nd round - 1:58 (row .56)
3rd round - 2:14 (row .56) ... dang a lot slower.. this was my front squats... my quads were on FIRE!!!!!


I am REALLY loving this additional training schedule!! I am so thankful to Josh for his programming and taking the time to invest in us!!