12042013

A. Back Squat - hit 6 RM for the day 

Got up to 120kg

B. Snatch Balance Work - 10-15 min

Stayed light. Nothing too crazy here. 

C. Strict HSPU work - play with heights -8-10 min

pm: 

A. Back Squat - Max out

Worked up to 308 finally. Felt good. Tried to go up again and failed @ 312. Happy to get back up above 300 finally. Especially with comp plates. 

B. AMRAP 8

"Fran"

then remainder of the time for max clean and jerk 

Finished Fran in 4:03 then got up to 235 clean and jerk. 

08082013

Thursdsay: 

A. Snatch Balance - 5 x 2 , ascending

115-135-145-155-165

B. OHS 4 sets of 3-4 reps; rest 2:30

135-155-165-175

Felt pretty good on these. 175 was a little tougher than it should have been but strictly because of my wrists. Need to find a way to keep better positioning with my shoulders so I can narrow the grip up. 

C. 

3 rds

10 Power Snatch (135)

20 T2B

30 Walk Lunges with the (135) back racked 

Time - 19:01

Should have done a few doubles and tries on the power snatches instead of all singles. T2b were all unbroken and first and third set of lunges were unbroken. Second set was 20/10 because I was thinking of saving my legs for third round. Should have kept going. 

Snatch Balance

Warmup: Burgener Warmup, figure 8's and dislocates, lighter snatch balances

WOD 1: Snatch Balance
95x1
115x1
135xf
135x1*
135xf
135x1*

*New PR.  Weight felt good overhead, felt fine getting to depth.  Caught first one at 135 a little high and bar traveled forward and lost it.  Second attempt much better.

Practiced double unders for 10 mins

WOD 2: Wrestling practice

Doggin on fools