november 8, 2014 (whole30)

Workout of the Day (this was programmed for Nov 7, but since I rested I just made it up the next day)

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 144; videoed these. I struggle here at heavy weight on the jerk, the main take away is that I need to punch my head through faster. 

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1 Reduced the weight to 85 to legitimately test muscle endurance like I think it was meant for. I didn't write down the numbers, but I got between 12 and 13 each set.
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

C.
For time:
Row 500 Meters
10 Muscle-Ups Ring thing, strict
Run 400 Meters
20 Strict Handstand Push-Ups seated DB press, 25#
100 Double-Unders
40 Ring Dips tricep push ups, no hand release

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 No weight, wanted to focus on the precision of the movement
Rest as needed
Bat Wings x 5 reps @ 1515 Didn't do this because of all of the scap stuff I've been doing. Probably should still do it though, mental slap on the wrist.
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.