1200 Patriot – Back Squat, Deadlift and Double-Unders

14Mar12


The inexpensive meat sandwich as the natural result of the Agricultural Revoultion.
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Went to NoVa Pain and Rehab today.
1 very aggravated tendon and a jacked up shoulder area (both sides). Details next week.
In the meantime – nothing that bends my elbow with weight. Therefore – no presses, cleans, snatches, pullups, pushups, muscle-up practice.

Talked to Brian PCF. We’re just gonna go with legs until I get a more cohesive plan. That will happen next Wednesday.

Also had a chance to catch up with DF Pete. Well played on the new job and congrats!
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Pre-WOD
Run 400m

5 rounds
5 35# front squat with modified hold (this sucks)
5 35# good mornings
shoulder mobility with LAX ball

WOD
Back Squat
65(3) – 85(3) – 105(3) – 120 (3-3-3-3-3)
Wanted to work on speed with 120#

Metcon
4 rounds
15 95# deadlifts
25 double-unders
8:50
First double-unders in a metcon since…..maybe September? At least it is good to know I am still as crummy at them now as I was then.
Deadlifts went well and felt comfortable. 1st round unbroken. Other 3 done in sets of 5 touch-and-go. Good stuff.
Only mild Fran-cough afterwards. Good stuff.

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