Wednesday January 22nd, 2014

   @ 5:30pm   
a) 3 rounds (not for time) 
     1) 10 toes to bar 
     2) 10 alternating pistols 
     3) 10 db push press 40#
completed. messed around with holding my opposite toe/foot at the bottom of each pistol and focused on staying on my heels with the pistols. 
b) 10:00 to work to a heavy (not maximal) squat clean thruster
95, 145, 185, 205, 235, 255, 270, 270. these all felt good. the 2nd rep @ 270 was better than the first as the drive into the press was linked together better. was going to go up to 280 but did not want to close in on a 1RM during this. landed in the bottom of the clean with my fingers and thumb on the same (back) side of the bar. 
c) 4:00 amrap, 2:00 break, 6:00 amrap, 2:00 break, complete 
     500m row
     10 power clean 155#
     20 handstand push ups
     30 ghd sit ups
     40 kb swings 53#
     50 wall balls 20#
1) 16 ghd sit ups, 2) 15 kb swings, 3) 10:05. the slowest part on this was the ghd sit ups for sure. the rows did a nice job of burning the legs up a bit prior to the other work. wanted under 10:00 for the last portion, but at wall ball #30, the ball hit the rafters on the way down and bounced away from me. otherwise, the time would have been under 10. good day of work though. need to continue to focus on my overall conditioning in preparation for the open.