warm up for next week

clean and jerk 3 on the minute with 200#
just getting ready for next week baby! ill be running the wharf to wharf tomorrow.
to see larger go to: http://www.youtube.com/watch?v=UP9FRbt3ytM

squats and broad jumps equal pain

bench 5x225, 5x275, 3x295, 3x305, 3x315, 1x325, 1x345, 1x355 ended it there so that sam can feel some level of control in his life and my training :)

strict pull ups 3xmax reps
16/12/9

wod
8rds
7 squats @65%- 250#
8 broad jumps 6' min
me: 13:57

more snatching :S

Done on Wednesday:
free handstand work- approx 5 minutes

wod
AMRAP 12 min
2 power snatch at 80%- 155#
2 rds of 3pullups, 5 pushups, 7 squats

me: 8 rds

weak shoulders sauce

front squat 3@70%-230  3@80%-275  3@85%-285  2x3@300

press 5x5@85%- 210#
was too heavy so just went for max reps  4/4/3/3/2

Saturdays wod

5 rds
40yd run
6 power cleans 185#
12 knees to elbows

me: 10:02

blah blah blah

squats 10x2@65%- 250# :45 rest

WOD
8 rds
2 power snatch
4 snatch pulls
2 power snatch
do not drop bar, rest as needed between rounds
No Penalties all rounds
135/140/145/150/155/160/150/150

felt better after this wod than i did going in....thats a good thing i guess.

effe te doubleU day3

Deadlift
3@70%-365
3@80%-420
3@85%-440-only did 2
3@90%-470- skipped these

WOD
5 rds
1 strict press (rx'd@90% which was 220#...only could do 2 so dropped it to 190#)
1 strict pull up
1 strict press
3 strcit pull ups
1 strict press
5 strict pull ups
me:8:17

then went skimboarding for 2 hours and bodysurfing for another hour. its amazing what i used to think was breathing hard.... its nothing compared to a 500m row!