Apr. 26th

Week 27 / Day 4

Squat Snatch, 1.1.1 @155#'s x 5 sets, rest 3mins
Completed
+
AMRAP Squat Clean Thruster @205#'s in 60sec x 5 sets, rest 60sec
5 reps, 5 reps, 4 reps, 4 reps, 4 reps
+
AMRAP in 20mins of:
5 UB Bar Muscle-ups
10 Kipping HSPU to 10" Depth
Score: 3 Rds + 5 + 8 reps

Notes:

- The Squat Snatch was good, no issues, felt smooth
- The limiter in the SCT was the Squat and generating enough power out of it, also some fatigue. I had to catch it in a jerk for all the reps.
- The UB CP, the Bar MU's were easy, I had to be very strategic on the HSPU, usually once I start failing on them, it's hard for me to regenerate the CP for another rep. I'm pleased with the score, I did quite a few reps in a 20min period (for myself) plus with MU's.

Jan. 28th

Week 16 / Day 5

A. Squat Snatch, build to 90% RM (227#) for a single
Got up to 90% which is 205#'s
B. Front Squat w/ Chains @22x1, build to a 2RM
Got up to 215#'s
+
30 Squat Clean Thrusters @185#'s for time:
Time: 8m25s

Squat Clean Thrusters Video

Notes:

- Felt good working up to 90% on the Squat Snatch
- I feel pretty good about the FS w/ Chains, I have 50-60#'s of chains. For me to do 2 reps at that weight I'm pretty pleased about it.
- The SC Thrusters felt good, single reps and I tried to be steady throughout. The SC is the limiter for me. Somewhat of a comparison would be the 2011 CF Open WOD @165#'s, I did 23 reps in 5mins. I think this is a definite improvement.

Nov.23rd

Week 9 / Day 3

A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 2mins- start @135#'s, add 5#'s per set
135, 140, 145, 150, 155
B. Squat Clean Thruster, 1.1.1 x 5 sets, rest 4-5mins- drop each rep
185, 195, 205, 210, 220 (2 reps)
+
12, 9, 6, 3 for time of:
Thrusters @155#'s
L Pull-ups
Time: 5m42s

Notes:

- The Power Snatch felt good
- The SC Thrusters were good, almost got that third rep on 220#. All of them were good reps.
- The couplet, all the thrusters were UB. L Pull-ups were done (4,4,4) (4,3,2) (3,3) (3). The thrusters got my breathing jacked up.

Nov. 7th

Week 7 / Day 3

A. Hang Power Snatch. Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, rest 2mins- @155#
Completed
B. Squat Clean Thruster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 215
+
For Time:
Push Jerk- 185#'s- 5-4-3-2-1 reps
Muscle Ups- 1-2-3-4-5 reps
Time: 3m47s

Note:

- minimal sleep last night, we had a structure fire in the middle of the night. Couldn't nap today prior to the workout because of some engagements. So I did this right after work this morning but for the lack of sleep the workout went great.
- The snatch complex felt good, better as I went on.
- SC Thruster felt good
- PJ were all UB, MU's not quite. Felt good on this but it could be slicker.