Fri, 9 Dec 16

Block 8, Wave 3 - Clean/Assistance II

Long week with a long(er) one ahead.  I aced my ther-ex practical on Thursday, but made a couple of stupid positioning errors on my physical agents practical.  Today was a long day of class on foot and ankle mobilizations and special tests since one of our teachers had cancelled class last week.  This worked better for me though since I was driving up to Pittsburgh that day and would have missed class anyway.  I trained at Iron Strong CrossFit today and followed up my raw (and all time) snatch PR from Sunday with a raw clean PR today.  Of course, since I wasn't expecting much going into training, I didn't get anything on video.  Also (and this always happens when I hit a clean PR) I wanted to turn it into a clean and jerk, but I hadn't warmed up jerks or any overhead movement at all so I stuck with just the clean for today.

Clean

complex x 45

3x95

3x140

3x185

2x225

1x245

1x265

1x285

1x305 - RAW PR

Neutral Grip Pullups/6 Way Shoulder Raises

15xBW/12x10

12xBW/12x10

10xBW/12x10

10xBW

47 total reps of pullups

Reverse Hypers/GHR Situps

2x{15x180/15x45c}