Some heavy snatching and new OHS/FS PRs!

Sunday May 15th CF Kids Cert...I rested the whole day. I can't believe I trained 6 days straight. I NEVER do that!

Monday May 16th...red eye flight home. Minimal sleep. Exhausted!

Tuesday May 17th...my hamstrings are still killing me from the past week. Another rest day indeed.

Wednesday May 18, 2010

3 rounds of:

7 push jerks at 105lbs

7 box jumps at 28"

Time: 3:26

Thursday May 19, 2010

Snatch work

65lbsx5, 75lbsx3, 85lbsx1, 95lbsx1, 100lbsx1, 105lbs F,F,F, 95lbs a bunch of random reps

Had 5 minutes to spare before running the noon class so I set the clock for 5 minutes and went for one rep every 30 seconds. Completed 8 of the 10 attempts. Feel good with this one. Definitely my favorite lift!

Friday May 20, 2010

Didn't exactly plan to train, but had to wait for Corey so decided to OHS as I have been thinking about going for a new 1RM ever since Tamara OHS 125lbs a few weeks ago and then yesterday she upped it to 135lbs. My old PR of 120lbs is old news.

OHS

5x65lbs, 75lbs, 88lbs, 3x98lbs, 1x110lbs, 1x120lbs, 1x125lbs, 1x130lbs, 1x135lbs, 140lbsF. I was totally unfocused on the 140lbs. I put it put it overhead, squatted into the bottom, foled in half and fell on my ass. Decided to go for a new front squat rather than attempt again.

Front squat

went back down to 11olbsx1, 130lbsx1, 140lbsx1, 150lbsx1. 10lbs pr

Mile Run Time Trial, African Regional WOD

May 6th, 2010

Rest Day

May 5th, 2010

Mile run for time. 3 lap block route on the roads (down Church St, L on Hillard, L on S. Lexington, L on Aston L to finish the block on South French Broad) with half downhill and half a gradual uphill.

May 6th, 2010

Thrusters at 65lbs 15 reps for time at the top of every 4 minutes

33 seconds

31 seconds

30 seconds

5 rounds of

250m row

5 squat cleans at 45kgs (99lbs)

5 handstand pushups (head to floor, no kip)

Rnd 1) 2:30

Rnd 2) 5:20 (2:50)

Rnd 3) 8:00 (2:40)

Rnd 4) 10:38 (2:38)

Rnd 5) 13:05 (2:27)

Tuesday

OHS

45lbsx5, 65lbsx5, 85lbsx5, 95lbsx11, 95lbsx9, 95lbsx9, 95lbsx10

3:50 pullups 15,6

7:20 10,3,2

8:48 9

Push jerks and line sprints

Friday 105lbs thrusters/5 muscle ups

3/2 1-1-1-1-1

3/2 1-F-F-1-1-1-1

Back started to tighten.

Saturday May 1, 2010

Round 1) 15 straight 208

Round 2) 6/5/4 527

Round 3) 6/4/3/2 928

Sunday

Got on the scale today for the first time in about a month. Since I did the bodyweight back squat WOD. Today 114 lbs.

Deadlift

5x45lbs, 5x88lbs, 5x110lbs, 5x130lbs

Clean (full squat) and Jerk (split)

Long warm up progression

2x45lbs, 2x65lbs, 2x75lbs, 2x85lbs, 2x95lbs, 2x105lbs, 2x110lbs (1 with each leg leading for split jerk)

One rep every minute on the minute for 20 minutes at 80% of 1RM C&J (145lbs). Today's working weight was 115lbs. I alternated the lead leg for the jerk every other minute. So, 10 on the left leg, 10 on the right leg. The right leg is my dominate leg, but the jerks on the left were feeling good today.