January 13, 2014

Daily score: 6
Right leg feels good.  Neck is really sore from doing Karen.


Workout:

Skills filming:
- Pistols (3/side from front and side…if you can't do them just an
attempt on each side)
Did 3 each side

- Attempt at strict hspu
Did one strict

- 1 set amrap unbroken kipping hspu
12 reps

- 15 burpees as fast as possible
42 seconds

- 1 set amrap unbroken double unders (stop if you get to 50)
12

- 5 box jumps AFAP on 20/24/30 inch box
7, 10, and 22 seconds

- single arm OHS on both sides with a moderate load KB
26 pound KB

- attmempt at an amrap set of strict toes to bar
7

+
A. Power clean; build to a max
Built to 115, attempted 125 a few times 

B. Amrap power clean in 8 min @90% of A
105#, 42 reps

C. Side plank; AMSAP unbroken x1 attmempt per side; rest as needed bw sides
Right=1:17  Left=1:28

D. 20 seconsd max reps sit ups anchored feet; rest 10 seconds x8 sets
(done for maximal number per set, NOT lowest score or average)
13, 13, 14, 13, 12, 12, 12, 12



Videos:

Pistols

Strict HSPU

Amrap kipping HSPU

15 burpees as fast as possible

Double unders

Box jumps (30, 24, 20)

single arm OH squats

T2B amrap

A: pwr clean max, 115, 125 attempt

B:

C: Planks

D:
http://youtu.be/SB9BlnsHP_A

Skills testing was fun.  Pretty sure my toe to bar is messed up, not very efficient.  It was the first time I'd jumped on the 30' box which was exciting.  I was again frustrated that I could do more on the power clean max.  But the 8 minute AMRAP was fun.  I only failed one rep.  I think the hard part of the plank was the pressure on my shoulders and legs slipping.  All and all a good time, thanks!