120207

Strength

1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set. 

165, 185, 200, 210, 230 (F) My back was feeling super tight.

2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.

8, 9, 9, 8

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

155, 175, 175, 185 Stayed light because of how my back was feeling.  Did not want to suffer form.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/150#
HSPU

Notes: Regionals standards. Kipping is allowed.

3:58 with judge.  Glad the weight was light because my back was so tight on the left side and my form was pretty crappy towards the end. Deads unbroken.  HSPUs were all strict.  Might should have started kipping and that would have bumped my time up maybe.  Felt good with this though.  The last time I did Diane was with 185 Deadlift and it was like a 6:18.  

*Rest 5 minutes.

3 minute AMRAP of Double-Unders. 131 Horrible and kept hitting my feet.  Shoulders were fried.
2 minute AMRAP of T2B. 30
1 minute AMRAP Row for Calories. 7 really bad.  Don't know how I only got 7. Oh well. 

Notes: Each AMRAP should be completed with no rest between.

MFS - 3, 4, 6 Back was so tight and sore for some reason.