Squats, Oly Lifting, 7/7/7

Back Squats:

work up to 3x5 - 215

Full Clean:

Form work. Worked up to 165 with a lot of work at lower weights

Snatch:

Form work. Worked up to 125 with a lot of work at lower weights

Short met-con:

AMRAP 7

7 Wall-ball (20#)

7 Burpees

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9 rounds. Maybe 10, I lost count. Did my best to keep moving the whole time, this workout is a killer though if you really go all out

Cleans, Pushups

Spent a while working on my clean form. Worked up to 145 (~75% 1RM). This was my first extensive use of the hook grip, and I'm still not a fan. I felt a twinge in my elbow after I got done, which I haven't noticed previously while doing cleans, but they might not be related. Overall a good session. Need to work on getting the bar higher on my shoulders, I was losing my balance forward a bit because of this

Pushup ladder (on the minute)
3-6-9-12-15-18-21-24-(21)

OHS, Short Metcon

Afternoon

1. Work up to 1rm OHS
2. 10-9-8-7-6-5-4-3-2-1 of Squat Clean (light), toes to bar
-----------------
1. 155. Really happy with this, it's a big improvement over my last max. In the end the limiting factor is definitely my overhead strength. I didn't have any problem squatting the weight, but it was really wobbly at first when I lifted it, and I had a lot of trouble finding the sweet spot to hold it.
2. rx'd with 125#. Did the toes to bar lying on the ground and lifting my legs and upper body because my hands are shredded from Cindy last night.

BRING IT

1. Warm Up: 30-20-10 Box Jumps, Push-ups, Squats
2. Strength: 1 RM Squat Clean
3. Stamina: 15 x Squat Cleans (90% 1RM), 50 x Squat Jumps, 50 x Weighted Sit-ups (45#),
4. Work Capacity: "JT": 21-15-9: HSPU, Ring Dip
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1. rx'd
2. 185. PR by 20 pounds. This was the first time I've really felt good doing full squat cleans, and I could tell a huge difference, as shown by the big PR. Form felt great all the way up to 185. Tried for 190 but just couldn't get under it.
3. rx'd with 155# cleans, and 15# bar for the squat jumps.
4. 13 something. didn't finish. This didn't go well at all. I used 115# and did push press, but could only get through the first 2 rounds before my shoulders were crushed

Affiliate Workout

Afternoon

Today we did the final workout from the 2009 Crossfit Games Affiliate Cup

75 Squat Cleans-------------scaled to 50 (135#)

150 Toes-to-bar------------------------100

150 Box Jumps-------------------------100 (24")

75 Thrusters----------------------------50 (95#)

35 Muscle-ups--------------------------20

150 Burpees-----------------------------100

150 Double-unders---------------------100

300 Walking Lunges-------------------200 (35# plate overhead)

The workout was originally intended for teams of 4, but we scaled it back for a team of 3.  This was a great workout because of the variety.  I was able to do a few of something, and then when I got tired, I could switch over to something else, and just chip away at it that way.  Our team did pretty well.

I need to practice my double-unders, I could only get like 1 or 2 at a time and then smack myself in the back with the rope, it looks like somebody whipped me.  Same with the muscle-ups, I can get 1 pretty reliably, but not a lot more in quick succession

Clean/Muscle-up Practice

Morning

3x20 push-ups with 25# plate

3x10 strict pull-ups

Olympic lifting practice - Cleans

Got a lot better at getting under the weight, making it more of an actual squat clean as opposed to a power clean.  As I get better at this I'll be able to move a lot more weight without as much effort

Also worked on the rings and got my muscle-ups down better, hopefully chaining these together next week

Press, Push Press, Row/Clean/Pull-ups

1. Work up to 1RM Press, Push Press
2. 5 rounds of 3 PP @ 90% 1RM:
3. 800m Row
    3 rounds of 20 Squat Clean (95#), 20 pull-ups

    800m Row

1. 120 Press, 150 Push Press
2. 5x3 @ 135
3. 25:07

This time is awful for the workout, I should have done a lot better.  Will do better next time