120110

Strength

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.

Everything

Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.

Task 2: 4 minute AMRAP of:

12 GHD Situps
12 Shoulder Touches

Notes: This work should be performed at a 80-90% RPE.

*Rest 2 minutes.

Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.



Strength
1) I did a set of 8 at 135 by accident, 155, 175, 185, 185 - I suck at back squat and need to get better.
2a) 27, 27, 30, 33 
2b) 135, 160, 170, 175


Everything
Task 1: I knew the women's standards were too easy since I love HSPUs so I went with the men's standards of 2 45lb plates and an abmat.  Completed 6 rounds, 7th set on the last rep fell off the wall. Most of my reps were strict.  At least the first three on every set. 
Task 2: 6 rounds. Love shoulder touches and use to do them all the time when I was a gymnast.
Task 3: Disaster. Shoulders were fried.  5 sets.


MFS- 3, 5, 5


First of all ROLL TIDE ROLL! 14 National Championships.  I was in New Orleans when it happened and that game was awesome. That day lasted forever and I might have sat down a grand total of 15 minutes that day (120109) and had been up since 4:00 am. I was up for about 22 hours and then got up early Tuesday to make the drive home from New Orleans.  I got back to town at around 3:30 pm and went straight to the gym to train.  So I was a little fatigued to say the least. All in all it doesn't matter because Alabama won.  So excited. Live to train another day.