23Jan12- This week in Training

Last week was a good one.  The 4 WODs at the GM Box were pretty rough, and then I managed to get a bonus work out in at HealthQuest.   Steve, Scott, and Doug pushed me hard.   It was the first time I did pull ups on a regular bar in a long while.   The width was a bit different then what i was used to and it crushed my grip strength.  Funny how little things can throw off your rhythm.

If you are interested in the mini-triplet bonus WOD it was:

5RFT-
5 95# Power Snatch
10 95# OHS
15 pull ups.

This week is going to be a little unique because (a) the majority of the box is traveling and (b) the queen of the box is dragging me to OCCF Crossfit Games on the 29th. 

Monday:
One of our favorites.  
Elizabeth.
21, 15, 8
135# Squat Cleans
Ring Dips

I haven't done this in awhile, and squat cleans usually tear me up.   Should be fun.  Scale appropriately.
I recommend staying with squat cleans and NOT scaling back to power cleans (that means drop the weight if 135 is too heavy).  Work the form of the squat clean.  

Tall pull through heals, hip open shoulders shrugged.  
Drop and catch it in a front squat.  FAST elbows. 




Tuesday:

Today's work out will not be at the GM Box, so it may be a modified by what equipment is available.

Work on an Olympic lift w/ just the bar.  Snatch, clean, jerk.  Do it deliberately and try to understand your spatial awareness.

Then
2 rounds
35x Squats
35x Knees to elbows
35x Push-ups
35x Sit-ups
35x Pull-ups
35x Burpees
35 x   Mountain Climbers



Wed:
10 RFT
30 sec Handstand Hold
20 air squats

Thursday:
Rest or Single Modality -  Run, Row, Bike, or Swim

Friday:
7 RFT
7 225# D:
7 L Pull ups