Saturday Workout of the Day

I am away this weekend at the CrossFit Olympic Lifting Cert coaching at CrossFit Albany. It was a good first two days and got to work with John Mc and Josh Everett, who are two great coaches, and every time I do these certs and coach at them, it def helps with my own coaching experience, and helps me grow as a coach. The workout I had to for Saturday was long, and had alot of strength involved but I was limited with time, so had to move quickly through the strength movements. I did not work to max efforts, but got some heavy lifts in per se, and felt good overall. There was one set back, in the way I was training, and had to rush, so during overhead squats, I missed on attempt, and my back shoulder muscle was pulled. So right now I am feeling it, and being in the hotel do not have access to any ice or anything in that nature, so when I get home on Sunday, I will have to ice and hit some mobility to see how things go.

Overhead Squats @ 255 lbs x 2 reps @ 30×1

Saturday, April 14th, 2012 Workout:
A. Split Jerk, 1-1-1-1-1, 205-225-245-255-265
B. Overhead Squats @ 30×1, 2-3 reps x 3 sets, 225(3)-245(3)-255(2)
C1. Clean Grip Deadlift Cluster @ 90%, x 3 sets, 255-275-295
C2. Handstand Push Ups Shoulder Width, 11-10-9
*These were rushed and back shoulder was killing me*
D. Chest to Bar Pull Ups, 15 reps x 6 sets, all unbroken and felt good.