75 power Snatch @75lbs

Class will be at 4:30 on MONDAY

Strength:
7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

Main effort:
4 rounds:

5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
10 pull ups
15 HR Push ups
Stoplight run

Extra credit:
Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

off season
Collegiate
Squat 5 RM (315#), 3x5 @ 90% of 5 RM (285)
Bench Press 8x3 @ 70% of 1 RM (185) (60 secs rest)

I've lost some in my back squat since my knee has been hurting.
The bench was too easy. I think I need to set a new 1RM. I've been doing a few lighter sets of bench fasted in the AM on a pretty regular basis without recording them on here. I guess I've made progress because this was extememly easy. I got so bored half way through that I just finished the last 12 in 1.5 sets and added another 4 reps for fun.

Warmup:
3 rounds
back extensions x10
GHDs x10
samson stretch x10 seconds each leg
OHS (95,115,135) x10
Press 45# x10

WOD:
Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Used 120# instead of 135#. Lunged in place x10. Grip on knees to elbows was terrible. I felt bad the whole time.

After watching the wod demo on the main site, it looks like 4 lunges in place would have been closer to 25 ft... I also think that in place lunges are harder than walking lunges.

39 Pullups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>
39 <a href='/journal/movements/1069'>DU</a>
39 Pull ups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>

_____________ 30 minute time cap, then....

<a href='/journal/movements/638'>Sled drag</a> start with #135/90 One drag
Add one #45 plate another drag 
keep adding #45 and dragging until failure, no rest between drags...load and go

3 drags #225

Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Instead of walking lunges did 10 lunges in place. Subbed 75 lbs. It turns out I could have done a heavier weight, but it took me a bit to get comfortable holding the bar overhead. Knees to elbows were surprisingly difficult. I thought I would cruise through them. feeling yesterday's deadlifts.

12:15

M/ 38/ 135 lbs/ 5'-6"
I did a new WOD for me last night:
20 minutes of:
Odd minute: 3 reps of 205 lbs BS w/great form & high speed
Even minute: 3 reps of 225 lbs DL w/great form & high speed

A slightly less than normal warmup with burgener and trasfer with jumprope only.
VERY brief warmup for DL (135, 175, 205)(warmup for BS - 95 x 10, 135 x 8, 165 x 6, 185 x 6, 195 x 3, 205 x 3)

In teams of two, 4 RFT:
-30 Squat Clean (75)
-30 Box Jump (24")
-400 Meter Run

Run 800m

15 Burpees

15 KB Sumo-deadlift high pull 2p/1.5p

15 Hand release push ups

3 rounds

FOR STRENGTH: 8-6-4-2
Double KB thrusters
Strict Pullups
Deadlift

Finisher:
Double kb thrusters (53/35)
burpees
5-10-15-10-5
*What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.