7/18 3 position snatch

A. 15 Min to Establish Max 3 position Snatch
1. Floor    2. Hang   3. High-hang
B. 3 Posistion Snatch @ 90% of A.
1, 1, 1; rest 3 min
C. Snatch High Pulls @ 110% of A.
3, 3, 3, 3; rest 2 min
+
150m Sled push for time: #140

A. 105. Attempted 110 x2 couldn't go from the 2nd position. 

B. @95#

C. @115#

D. 2:14 

7/17 bench

A1. Bench Press
10, 8, 6, 4, 2; rest 3 min
A2. Strict Pull up Clusters
3, 3, 3, 3; rest 3 min
+
EMOM for 20 Min
Odd: 4 wall walks 
Even: 10 Burpees

A1. 85,85,95,105,115

These felt good today. Same weight I did last week, but got 2@114, instead of only 1!!! 

A2. Done 

Wod: 

I did wall walks instead of HSPU. This was really hard and really sweaty. Def a good workout today!! 

7/15 back squat/lunges

A. Back Squat
8-10 reps x 5; rest 3 min
B. BB Walking Lunges 
20 continuous steps x3; rest 2 min
C. Glute Ham Raises
10-12 x 4; rest 2 min

A. 145,150,155(8),155(8),155(9)

This was hard, I'm glad Rhiannon was there with me because she totally pushed me. 

B. 100,105,110

C. Today I actually did these. We'll... Some. I did about 5 sets of 5. 

7/14 front squat/deadlift

A. 800 m run 

3 rounds 

10 clean and jerks (105) 

20 toes to bar 

800 m run 

B. front squat 

2,2,2,1,1,1 

C. Deadlift 

2,2,2,1,1,1

A. 16:55 

Did with the Saturday class. I really liked this wod a lot. 

B. 160,165,170,175,180(fail),180 

These felt awesome today. I don't know what got into me. ;)

C. 135,145,155, skill work. 

7/11 power snatch and power clean clusters

A. Power snatch cluster 

3, 3, 3, x 5 45s/3 mins 

B. power clean cluster (same as above) 

C. 30 squat snatches for time 

A. 85,90,95,95,100

B. 125,130,130,135,135

C. 5:10 @ 75#

Everything felt really good today. Tried to have get under my power lifts and high and quick elbows on my cleans. 75# on the wod felt light... Totally manageable. 

7/9 power cleans

A. Power cleans 

Build to 1 rep max 

B. amrap 8 mins power cleans at 90% 

A. 160 

B. 21 reps @145 

7/8 back squats

A. 10 rep max back squat

B. Karen 

A. 155 

B. 8:44

Went to the dr. today for my shoulder. Getting X-ray and MRI, also got a prescription cream. Hopefully all of these things will help with the recovery process. I'm hoping that the MRI will give some good information...enough to start on the road to recovery. Injuries seem so debilitating, but I want to keep a positive attitude and more importantly remember that I'm so blessed to be as healthy as I am. Praise The Lord for that.