Tuesday 130618 5:00 am start, kinda feeling tired today, hard to wake up.
WU: 3 rounds of: Samson stretch (30 seconds per side), 15 OHS w/pvc pipe, 12 push ups, 15 goodmornings w/45# bar, 12 pull ups (kipped - sort of), 12 dips on dip stand.
21-15-9-3 rep rounds of:
135 pound Front squat - sub 95 pounds
GHD Sit-up - sub Abmat sit ups
My form on the front squat is weak in the shoulders / arms, I can definitely do more weight with my legs but have a hard time keeping the elbows up and bar in rack position. This is why I scaled down the weight.
First round of squats were 11-5-5 reps, second 5-5-5, third 5-4, then last 3. I need to get more flexibility in my back and arms and get comfortable with bar up against my neck in rack position.
All sit ups at good even pace, unbroken.
Hang Power Snatch 3-3-3-3-3 reps
45-65-75-85-95 pounds - worked on form, trying to lean back more and jump the bar up more instead of just pulling the bar up with arms and back.
Did not feel as beat up as I did after Saturday’s WOD.