w4 d6 cfsb 1/6/11

shoulder press 3x5
150-155-160f 3rd rep

1x12-20
120 for 13

Double alternating tabata with 20lbs weighted vest
power cleans 135lbs/broad jumps

pc=10,7,5,5,4,4,4,4
bj=9,7,7,7,5,5,5,6

body:shoulders sore
sleep:8hrs
nutrition:good had some ice cream
notes: didnt pr today on a 5 rep which ended my streak so next week I will do the 5x3 instead to go heavier and force more pr's. The wod was a killer. The vest made everything that much harder and it completely gassed me on the broad jumps for the cleans.