1/7/2010

WU:
DROM, Dynamic Stretching

3x10
air squat 1st rd, pvc ohs 2nd, 45lb bar ohs 3rd round
ring row (vertical to ground)
situp
pushup

Felt like crap today, probably one of the most stressful days I've ever had.

Find max snatch for day
165 max... missed 185 baaarely 3 times. Sometimes the bar eats you.
85% of that x 1 x 8
155#
power snatched 5th and 8th rep... just sloppy work.

Find max C+j for day
225

Cleaned 245 no problem 1st time, hit my chin with the jerk. Ffff.
Missed clean at second attempt at 245. Jerks felt a little better today in my attempts leading up to that though. Read a bunch about jerking in my Everett book and around the Internet. Yes, very funny.

85%x1x6
185#
Was very tired from the 1rm attempts, which included successful lifts at 135x3,185, 225x2. So stepped it down to 185 and focused on form.

Find Front Squat 1RM
255# (PR)

went up pretty easily and my 1RM low bar back squat is probably around 400, so thought I'd shoot for the stars with 295. Pinned me down, and took enough out of me that I didn't try a more reasonable 265-275. The only time I felt good all day, so I thought I'd go for it, I'll get around here within a month or two.

3-4 min metcon:
3 rounds
10x20lb wallball
broad jump (about 20-25 meters)

Got really winded from the broad jumps.