WU:
2 mins jump rope, DROM, dynamic stretching
2 rounds: 15 OHS, 10 pushups, 5 pullups, 10 situps

Oly Programming:
Muscle snatch from power position (static start)
3x10x95#

Snatch Pull (just shrug, no high pull) from hang
3x10x115#

Snatch DL
3x10x115#

Stiff-legged snatch DL, start from top and lower until back can't stay straight (i.e. not all the way to the ground)
3x10x115#

All above done with hook grip.

Metcon:
20 kb swings, 24kg
10 box jumps, 20" box
15 kb sqings
5 box jumps
50 double unders
5 box jumps
15 kb sqings
10 box jumps
20 kb swings
7:20ish

WU:
jump rope, drom, dynamic stretching
2 rounds of: 15 air squats, 10 pushups, 1 min jump rope

Oly programming:
Power Clean (from static start at power position)
135#x5x3 (weight x reps x sets)

Clean Deadlift
165#x10x3

Clean Shrug (from floor)
165#x10x3

Stiff-Legged Clean Deadlift from high/power position lowering as far as possible and back up
165#x10x3

Metcon:
21-15-9
20lb wallball
20" boxjump

4:05

Short on time today, just wanted to get squats in.

WU: DROM, dynamic stretching, PVC OHS

Squats (LBBS):
1x5x360
1x4x360
1x5x360

Not really sure what happened on 5th rep of 2nd set other than I was just really tired from moving that heavy-ass weight.

Never tested bench press 1RM before, so decided to just do that since I was tight on time.
1x5x135
1x3x185
1x2x215
1x1x245
1x1x265 (PR)

Left hamstring felt very tight / almost tweaked after that attempt, so called it a day. I doubt I had 275 in me today anyway, and was happy with 265. (Body weight of 247 this morning).

WU:
dynamic stretching, DROM
15 pvc OHS
10 dive bombers
5 pullups

Oly programming:
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
125# (can try 130-135# next week)

Lowering the snatch for 3 reps without dropping sucks. These are hard. FUFUFUFUFUFU.jpg

Push press
3x10x125# (try 130-135 next week)

Squat (oly/high bar)
3x10x215# (can probably do 225# next week)
Only my second time doing these, but it's amazing how you can just sort of "leg press" your way through these and really take the posterior chain out completely, way different compared to my usual lbbs.

Press
3x10x100# (102 or 105# next week)

Metcon:
45 sec on/ 15 off
95lbs
thruster
sdhp
push jerk
OHS
front squat

Metcon sucked - did it right after the presses and really didn't have much in the tank.

Shoveled snow 3 times today too. Endless snow. Snow shovels are not designed for tall people.

0/1 on dunk attempts in basketball tonight. Pretty sure I can dunk, just haven't really tried lately (ok, this is a lame yet true excuse) and I never ball except for in a league so I don't get many chances to practice.

3/8 free throws. Lame. I can't shoot because I'm too bulky imo. (j/k, it's because I suck)

WU:
DROM, dynamic stretching
3 rounds: 10 OHS, 10 pushups, 10 kb swings

Oly Programming:
Muscle snatch from power position (static start)
3x10x105#

Snatch Pull (just shrug, no high pull) from hang
3x10x125#

Snatch DL
3x10x125#

Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x125#

All above done with hook grip, but I really need to get some straps. Volume work using a snatch grip has been pretty tough on my hands.

Metcon:
3 rounds of following interval:
20 sec static hold on rings (top of dip position)
10 sec rest
20 sec hollow hold
10 sec rest

Snatch PR today of 200#

WU:
DROM, dynamic stretching, jump rope
2 rounds:
10 pullups
10 pushups
10 air squats
10 situps

Oly programming:
Work up to 5 heavy singles on snatch.
175x2, 185, 200 (PR)

Work up to heavy singles on (power) clean and jerk.
215x2, 245, 265 (failed twice, was going for power clean and had it high enough but wasn't dropping properly).

Metcon:
This was a solidarity metcon for the people from our gym who were competing in the midwestern CF sectionals. This was their 2nd WOD for that competition.

Max reps in 5 mins of clean (power clean ok) and any way overhead: press, push press, press jerk, or split jerk all are ok.

About 12 reps in the first one min
4:19 for 30 reps (heavy grace time)
33 total

Weighed in at 251 this morning, just started creatine last week so probably some extra water weight. Missed my strength day yesterday so hit up my box's crossfit WOD today.

Back Squat 1 x 5 @ 75%
325#

Back Squat 1 x 3 @ 85%
365#

Back Squat 1 x 1 or more @ 95%
405#x2

Gonna have to majorly roll out after these, ugh.

3 rounds (was supposed to be 5 rounds, oops):
3 power snatch
max L pull-up
rest 90 seconds

165x3x3 on power snatches
1 L-hang 1st round, 6 deadhangs 2nd round, 3 deadhangs 3rd round

This was my 1st L-hang ever... it wasn't perfect, but hey.

For time:
100 sit-ups
4:20

Nice job snatching 200, esp. considering 205 was a goal for the whole year!

Thanks, new goal is 225 this year. I just underestimated the gains I would get from repetition, form work and just moving heavy weights over and over and over again. For a few weeks last month I was making 5lb gains a week, which obv only lasts so long.

I'm attending a 3-hour workshop with a senior international level usaw coach this weekend, so I'm excited about that and hoping to pick up a few more cues to help me on my way.

Yeah, rub it in why don't you. I think I'm just going to amend my goals to stay ahead of you in the Olympic lifts as long as possible.

John Broz (coach in Vegas of that sick strong 19yo Pat Mendes as well as some other strong looking lifters) randomly commented on my youtube account after I left a complimentary comment on one of his vids.

Nice and unexpected to get that feedback. Also, some motivation for me to work harder on my technique.

sick. move to vegas imo. Squat 700 times a year.

srsly

WU: DROM
5 rounds, not for time, 7x135# deadlift, 7x20" boxjumps

Oly programming (last week of high rep form work):
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
135#

Push press
3x10x135#

Squat (oly/high bar)
3x10x185# (tired from yesterday's squats, took it "easy")

Press
3x10x105#

Metcon:
3 rounds
walking lunge down gym floor (about 10-12 lunges) carrying 2x32kg KBs
farmer's walk back with 2x32kg KBs
15 20" box jumps