100104

Buy-in: Jump rope 5:00, active ROM

Muscle snatch 3 x 3: 80 X 3 X 3

CJ 2 X 5: 135, 135, 140, 140, 145, 150, 155

Cash-out/conditioning: "Annie" in 11:10 (best around 9 min).

100102

Buy-in: Foam rolling, active eight/six, Burgener WU

Snatch heavy single: up to 135 X 1, really struggled with catch

CJ heavy single: up to 185 X 1, failed jerk @ 195

Cash-out/conditioning:

• 4 rounds with 1 min rest: 5 box jump 24"/10 pull-ups/15 push-ups
• Didn't record time. First 3 rounds unbroken, last round broken.

100101

Buy-in: Foam rolling, Active ROM, Burgener WU

Snatch balance heavy single then 3 X 4: Up to 145 X 1, then 100 X 3 X 4

Power snatch + snatch X 5: 95 x 1 x 3, 100, 105

091231

Buy-in: Foam rolling, active ROM

Jerk heavy single then 85% X 2 X 2: worked up to 190 X 1, then 160 X 2 X 2

Snatch pulls 3 X 3: 135, 145, 155

FS 3 X 5: 215, 220, 225, 230, 235

Cash-out: Stretching. I'm stiff as a board, and I'm starting to get some knee pain due to tight quads.

091229

Buy-in: Row 2:00, Active ROM

Squat 3 X 4: 265, 270, 275, 280 (no belt)

Snatch DL 3 X 4: 135, 165, 185, 205

PP 5 x 4: 155, 155, 160, 165 X 4

Cash-out/conditioning:

-4 Rounds: 10 GHR/15 ball slams (20 lb)
-4:53 as rx'd

091226

Buy-in: Agile eight, Active ROM, Burgener WU

Snatch heavy single: 135 X 1, 145 failed

CJ heavy single: 185 X 1, 195 X 1 X 2 w/failed jerk

091225

Buy-in: Agile six, foam rolling, Snatch WU

OL:

• Hang PS 2 x 5: 95 lb X 2 X 5
• Snatch Bal: Up to 135 X 1, then 125 X 1, 115 X 2 X 2

Cash-out/conditioning:

• 3 rounds: 15 KB swing 1.5 pood/10 ring rows
• 4:59 as Rx'd. RRs broken but as Rx'd per CA WOD.