Free...

10/29
A. Build to a 1rm clean and jerk
45x5, 75x5, 145x3, 175x1
195x1 - http://youtu.be/Fahd2brLMpA
215x1 - http://youtu.be/ybKzh_zdsqg
230xf - http://youtu.be/d1Str8Gt8D0
230xf - http://youtu.be/gtzp9j1dHK0
225xf
* did not have any explosion power. Felt more like lifting heavy stuff or doing a long training i.e. active meditation...

B. Front squat 1x5; rest 3 min
255x1, 265x1
275x1 - http://youtu.be/X9L8-JeLEIw
300x1(PR)

305xf
Camera died...
C. Split jerk 2x3; rest 3 min
185x2, 190x2, 195x2
+
"Isabelle"
135# snatch 30 reps for time
6:24 (PR)
was NOT exploiting the ground. Upper body was compensating a lot.
Missed 18th and 20th rep!

10/27

AM
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
14:18

heavy at the power cleans... Jerks were ok. Starting to use momentum as bar comes down.

PM
Class
Worked on Hang squat snatch. Positioning the bar and exploiting the ground… not being efficient.
4x15 @ 85#

Hang squat clean. Worked on positioning the bar and also exploiting the ground. same problem as in snatch
4x5 @ 75#

10/26
AM
6 rounds for time:
5 muscle ups
10 burpees
7:20

4 rounds unbroken
5th round broke muscle-ups 5th rep
6th round broke muscle-ups (2+2+1)

Car got towed so could not complete PM training.

10/23
AM
3 rounds for time:
400 meter run
21 2 pood kbs
12 chest to bar chin ups
11:04 - all kbs unbroken. broke last set of chin ups - grip.

PM
Run 5 min z1 warm up
+
Run 5 min @ 90%
Walk 3 min
x3
+
Run 5 min z1 cool down
cool!… enjoyed being outside, feeling alive!... active meditation...

10/22
AM
A. Build to a 1rm snatch
45x5, 45x5, 65x5, 95x3
115x3 - http://www.youtube.com/watch?v=dQ86GySp0P0
145x1 - http://www.youtube.com/watch?v=mcD3BrynhH4
155x1 - http://www.youtube.com/watch?v=mgff07darTQ
160xf - http://www.youtube.com/watch?v=6ZnjGZaGLL4
160x1 - http://www.youtube.com/watch?v=nAPZtfR7mEk
165xf - http://www.youtube.com/watch?v=juDb5dv-u-g
165xf - http://www.youtube.com/watch?v=nKOJuIw7aAU

* having troubles positioning the bar so that the weight travels up. Also not exploiting the ground UP!... instead thrusting the bar and hence jumping forward - shoulders/arms pulling vs legs pushing on ground.
B. Snatch Balance 3x3; rest 3 min
135x5 - http://www.youtube.com/watch?v=XYzk5KSMlfY
155x3 - http://www.youtube.com/watch?v=GuAbQnhhDAU
170x3 - http://www.youtube.com/watch?v=fE_B88VgvRQ
175x(2+1) - http://www.youtube.com/watch?v=wilI6mTi000
+
"Grace"
4:27 (PR) - first 10 reps touch and go!

10/20
PM
Class

Snatch

65x5, 65x5, 105x5

120x4 – http://www.youtube.com/watch?v=k8ntO8PgJsU

140x(2+f) – http://www.youtube.com/watch?v=_trwUJVw_zY

140x(2f+1) – http://www.youtube.com/watch?v=zICR878f4rU

140x3 - http://www.youtube.com/watch?v=8cnTZyZpfRE

140x3 - http://www.youtube.com/watch?v=OYoHGoLxS_Y

140xf - http://www.youtube.com/watch?v=Y_F0V4LWfTQ

Hang squat snatch practice – Still having troubles finding the point of contact. The problem is that I don’t position myself under the bar prior to jumping/accelerating the bar. My body is slightly forward and the bar is accelerated at an angle vs straight UP. So practice from hang & finding the jumping position, under the bar.

- http://www.youtube.com/watch?v=GSCLF2468hM

- http://www.youtube.com/watch?v=puqtaiLHSQU

- http://www.youtube.com/watch?v=ZxUjz56jUF4

- http://www.youtube.com/watch?v=AJJoCLj2DF8

- http://www.youtube.com/watch?v=dpco82SZmKQ

- http://www.youtube.com/watch?v=cyPhsH3ggJA

- http://www.youtube.com/watch?v=glcri6ThkrU

- http://www.youtube.com/watch?v=pwMptsEpYr8

- http://www.youtube.com/watch?v=DXyXOKmOok4