Oct 11-17th, 2010 OHS/Snatch/Clean PRs

Monday October 11, 2010: sleep~7hrs, 1.5hr nap!

Back squat 70% (120#) 12x2@30seconds HARD!

Snatch below the knee 5x3 working up to 75lbs

Snatch 5x3 up to 95lbs F on 3rd rep

Clean below the knee 5x3 up to 105lbs

Tired so stopped before the C&J.

Tuesday October 12, 2010: Sleep ~7hrs, 20 min nap

Goal of 100m handstand walk: 20m 2:05, 40m 5:50, 60m 9:36....called it for today.

Heavy FS @ 95% of 5RM so 128lbs: 5x3@top of 90seconds. Felt great!

Wednesday October 13, 2010: Sleep: 5.5hrs, 20min nap. Trouble falling asleep.

11am: Snatch: 5x3 up to 90lbs

Clean and jerk 5x3 up to 105lbs

Push jerk 4x4 up to 105lbs

OHS Again Faster Team 2RM attempt 2x98, 1x110, 2x125, 2x135, F on jerk of 145, F on OHS @ 145lbs...made it into bottom, but unable to stand up.

345pm: Dogs to WWC. Ran some 1-2minutes about 30s-2min rest between each for 25 minutes. How's that for specific training. haha. Felt steady.

Thursday October 14, 2010 Sleep: not ideal ~6.5hrs

DL dynamic effort @ 70% 5RM 165lbs 12x2@30s

Back squat 5x3@95% present 5RM so 161lbs felt good.

Friday October 15, 2010 Sleep ~6hrs, no nap. :( Rough week of sleep. R leg achey @ lateral hip, knee, ankle probably due to lack of sleep and poor mechanics throughout the day.

Test run for tomorrow's CFA WOD:

5 min of EMOM of

10 20" box jumps

10 Russian swings with 44lbs

35-40s per round

Saturday October 16, 2010 Sleep 9hrs!!!

Pendlay Cert

Snatch: 65/75/85F/95x2/100/105/110/115F/115! PR/1175 Fx3-4 attempts Jumping forward!!

Clean: 75, 95, 115, 125, 135, 145,155PR, 160 PR, 165PR, 170F-hit shoulders though, but not ready for it! Soon! PR on FS with the 165 too!

6PM Hill runs at Dunsmore's house. Feeling motivated post seminar. 10 min AMRAP alternating med hill adn short hill for 5 sprints each. Oh, what a little sleep can do!

Sunday October 17, 2010 Sleep 2am-7am Mild hang over. Awake with excitement. Rest day.