Squats, Gassers/Cleans/Push Jerks

Warmup:

3 rounds

9 x dumbbell swings @ 30 lbs.

12 x GHD

9 x back extensions

Felt somewhat better about the GHD…getting there with the ab strength.

SWOD:

Squat 3 x 5 lbs. (add 5 lbs.)

Just did some "squat therapy" here…my hamstrings suck.  Did video of myself…might post that to this later, but for now, suffice to say that I have a very active “butt wink” with my hamstrings being the moral equivalent of banjo quality instrumentation.

DWOD:

3 rounds for time:

1 Full Gasser

12 Power Cleans 185 lbs

6 Push Jerks 185 lbs

Yeah, not so much with the 185 lbs.  Did this @ 50 kgs first round, then dropped to 40 kgs 2^nd and 3^rd round.  This…hurt…a…lot.

Still hating my lower back…my lack of flexibility is catching up with me…since I’m actually trying to do it all right now, it’s that much harder.  Once upon a time I read a posting on a CrossFit forum, that this trainer had never seen a home-trained air squat done right, and I laughed, thinking, “I’ll show him.”  Um, yeah…after actually watching myself do them, I realize more and more what he means.

Just plain sucks.  Down on myself at the moment with this.  Tomorrow’s a new day and more deadlifts… big yay.