Decided to do the performance menu.com WOD today.
Back Squat
worked up to 3x2: 325 (felt strong today, these went up easy)
Snatch Pulls 3x2: 195
press 4x4; 155
Chin Ups 3x10: bw
Sit Ups 3x15

you haven't trained in the > 3 rep range in a long time.

My lower body actually develops very easily and I am trying to increase strength without increasing size. So I wasnt planning on training lower body for more then 3 reps very often. That being said I was considering throughing in a 5 rep week either this week or next. Or maybe a 20rep squat day just to mix things up a bit.

Did a partial workout before tweaking my back
Started with a 1-2 tall snatch/high hang snatch complex
Tall snatch + Mid-Hang power snatch 1-2: 95 95 115(this is about the limit of my tall snatch)
Then three position clean (high hang, knee, floor)
135
155
185
185(tweaked my lower back on the lift from the floor and quit here)

you can snatch 115 with just a shrug under? If so that's pretty impressive. I mean, my traps are disproportionately strong and I'm pretty fast, but I'm not sure I could even do 40kg....

AJ,
Yes just a shrug under, but 115 was pretty much my limit. I was catching it in a full squat.

Did a short (i.e. 15 min) workout
All supersetted
Front squats 3x5: 225
Pull ups: 3x10 bw
Standing press 3x5: 135 145 155

Did a short and relatively light upper body workout today.
Started by super setting bench and pull ups
Bench 4x5: 225 245 255 255 (had to work in with someone so just did warm up set with 225. Of course the dork I was working in with used this weight to try to get 3 forced reps)
Pull ups
2x10: bw
2x6: bw+35
dumbbell curls
2x12: 25lbs
one arm triceps extentions
2x8: 45lb dumbbell

Worked up to a heavy single in the hang power clean and snatch:
HPS: worked up to 160
Several fails at 165. I need to work on overhead squats. I can get under 165 easy, but if i catch it in more then a quarter squat cant get it back up.
HPC: worked up to 225PR
Then I did some plyos
All jumps are on to a 30" plyo box. I start from a seated position on a 12' or so seat.
1x5: bw
2x5: bw+60lbs
I am about to order a new vest since mir is offering half of on new vests. I am going to upgrade one that can go up to 120lbs with the goal of doing 5 jumps on the 30" box with 90lbs by the end of the year.

tweaked my back on sunday so hadnt worked out for a while. did a quick mostly upper body workout today.
Bench 4x5: 135 185 225 245
Pull ups 2x10: bw
tall snatch 2x2; 95
tall clean-press-front squat complex
2x2-5-5: 135
then one set of 20 rep front squats with 135

Took the last few days off as I was out of town on work.
Hang power snatch 3x3; 135
Hang power clean-press-front squat complex
2x3-3-3: 155
1x5-5-5: 155
Front squat: 205x3 225x3
Those complexes were very draining.

Decided to do the crossfit WOD today. It was isabel 30 snatches for time with 135.
It took me 8:15 which is pretty pathetic. I started off strong, but near the end my grip wasnt cooperating. Think if I could drop the weights I would cut a few off this time, but since I was using metal weights I couldnt drop them.

I think I injured some muscle under my rib cage surfing last weekend which kind of impared my workout.
started out with 2-position clean (floor, high hang)-jerk complex:
135 155 185x4
Then Clean pulls
2x2: 245
hang clean pull: 245x2
tried to do pull ups, but my rib injury was not cooperating. it was under my left rib cage so i decided to do one arm assisted pull ups with my right arm.
One arm assisted pull ups: 2x8: bw-80lbs
Machine curls 1x10: 110

Did a quick(15min) workout this morning.
Back Squat 3x3: 315
Standing press 3x5:135 145 155

Decided to focus on the snatch today.
tall snatch-hang snatch-overhead squat complex
2x1-5-1: 95 115
Hang power snatch: 135x3
two position snatch (mid-thigh, floor): 145x4
snatch pull 2x2: 185
Snatch pull from the hang: 185x2

do you deadlift at all?

No i virtually never deadlift. I am trying to focus much more on explosive lower body strength then on limit strength. I honestly dont think its that appropriate an exercise for anyone that isnt a beginning lifter. Its just so demanding the CNS that it really limits the amount of other work you can do.

I have a pretty bad abdominal strain that i got surfing and re aggravated last week snatching and doing pullups so I will probably hold of on any o-lifting for a while. I tried to do a light workout today that put minimal stress on my core.

superset of standing press and front squat
3x5-5: 135 145 155
Front squat 3x5: 205
machine curls 2x12: 110

On a side note. My abdominal strain has got me to thinking. I strained one of the muscles that go across my rib cage which controls side to side movement. i am wondering if all my workouts which involve vertical movement have created some unnatural imbalances which lead to this injury. i think that i will start adding workouts like un even grace to start to strengthen these muscles in the future. Or maybe single dumbbell lunges.

My abs are still bothering me, but tried to at least get a light workout in.
standing press-front squat complex.
3x5-5: 135 155 155
back squat 3x5: 225 275 275
Machine curls 2x10: 125 (these are really easy when i dont do pullups first)

Did a quick 20min workout this morning.
Press-front squat complex:
3x5-5: 145
hang power snatch: 3x3: 135
standing dumbbell curls: 1x15 30lbs

I agree re: the deadlifts, especially conventional. Unless you are not lifting very frequently during the week , or have a goal of powerlifting. They are impossible to fit into even my most limited training because they interfere with everything and require the legs, hips, abs, lower and upper back, lats, forearms to all be reasonably recovered for good performance.

My favorite assistance lift for the posterior chain is the snatch grip RDL. Keeping the shoulder blades back/retracted keeps the chest up and crushes my grip, traps/back, and of course hamstrings.

sucks about the abdominal injury. Not rly sure what muscle that is, serratus? Where exactly do you think you have an imbalance? Seems a bit strange, considering the full body aspect of the lifting you do, and you do pullups which strengthen those muscles

AJ, Yes I think it is my serratus. While i may do full body workouts everything is in the vertical plane. To work on side to side movements I think ill start to add things like o-lifts with uneven weight on each side.

Today's workout
started out with power cleans and worked up to
5x1: 225
these went up very easy. Will try for 235 next time. I was catching them with almost no dip. The last one I pulled with my arms very early and still was able to muscle it up no problem. If my grip was better I would try to rep it. Need to just force myself to learn the hook grip.

Then superset of front squats and bench.
Front squats 3x3: 225
Bench 4x5: 135 185 225 245 (surprisingly these aggravated my injury far more then the power cleans.)

then
machine curls 2x10: 125

decided to do a heavy snatch day.
Hang power snatch; worked up to 5 singles with 155.
Then
power snatch 2x1: 155 2x1: 165

was wiped out after a super long day, but tried to get a workout in.

three position clean (floor, knee, mid-thigh): 135 165 5x185 (this felt way heavier then it should have.)

Standing press 3x5: 145

Today
3-position snatch (floor, knee, mid-thigh): 5x135
back squat 3x5: 275
machine curls 2x10: 125

Did a quick early workout that i plan on following up with an evening workout. Had today off for the holiday, but don't really have anything to do as everyone else is either working or with family.

Hang power cleans:
135x3 175x2 195x2 215 225 230PR 235F (dammit. pulled with my arms early and still may have had it if i didnt wuss out. Got it above my belly button but was to big a pussy to try and get under it.) Next time.