1/12/2010

WU:
DROM, extra DROM focusing on L shoulder, dynamic stretching, 8min PVC OHS 20sec on 10 sec off, Burgener WU w/ 45# bar

Oly programming:
Find 1RM Snatch
195# (PR)

Hit 185# and felt really good, missed 195# just barely then hit it even though I was a little bit forward (my bad habit). Felt really good about this.

85%x1x8
165#

Again forward on the first one, later reps felt better when my 2nd pull was closer to my body.

Find 1RM C+J
215#

Left hand/shoulder just not in it today, maybe was favoring it because of injury/tightness/whatever. Maybe was just being lazy after hitting snatch PR.

85%x1x6
185#

Nothing remarkable. Worked on form. Tried a rep with wider hands on jerk, but this really pissed off my shoulders. 185# is pretty light for me, so this was more form work even though this should be a heavier day.

Front squat
90%x1x3
225#

Metcon:
3 rounds
30 sec knees-to elbows
30 sec 45# thrusters
30 sec box jumps (26"?)
1 min rest

was in 8-10 rep range for all sets