January 14 through 17

Saturday, January 14, 2017 + Sunday, January 15, 2017

Rested this week. Needed to spend as much time as possible with Rachel. She has not been doing well, mentally, and she needs as much of my support as possible, at the moment. 

Monday, January 16, 2017
A
2k row @ EN1-2

Result - 8:04

B
Split Jerk (blocks) - 5 moderate TnG doubles; rest as needed 

Result - 275# across

Felt good and quick 

C
Power Clean - 5 moderate TnG doubles; rest as needed  

Result - 295# across

Wanted to get ambitious and try 300#, but 295# got pretty spicy towards the end, so maybe I should have stopped at 275#

D
BB Back Rack RLE Split Squat @31x1 - 4 x 6-8 ea leg; rest 60sec b/t legs

Tuesday, January 17, 2017
CLASS WOD
A
10 min Kip/Butterfly Mechanics

B
9 min EMOM
1) 10 Hollow Rocks
2) 12 Supermans
3) 30s fine tuning butterfly pull-up mechanics

C
24 min EMOM @ EN1-2
1 min row
20 OH Lunge Steps @ 45#
15 Box Jumps @ 24" Step down

Result - 5 + 1 min row

Total row distance - 1,395m

Smooth, chill little diddy here. Only issues that came about was my knee. VMO and Patellar tendon felt really tight and put me through a significant amount of discomfort throughout the workout on the lunges. Everything felt fine. Tried to focus a lot on my breathing and apply what we have been working on.