November 2, 2012
1) 3 rounds not for time:
6 butterfly chest to bar pull ups
10′ handstand walk
5 front levers
2) Work up to a heavy snatch in 12 min or less. Then complete 3 sets of 1 reps at 90% of today’s weight.
3) Work up to a heavy clean & jerk in 12 min or less. Then complete 2 sets of 1 rep at 90% of today’s weight.
4) Front Squat
3 sets x 3 reps (add 0 -5 lbs to two week ago’s weight)
1 set x 10 reps 80% of today’s weight
worked up to 180 on snatch. Close to landing 187 but missed a few times.
3 x 1 @ 175
worked up to 205 lbs on c&j and ran out of time. Will get in the rest later today.
Snatch: 207(pr)
3×1 180#’s
C&J: 205 next goat work will consist of LOTS of C&J practice!!!
Will have to come back to get FS done.
170 snatch. 155×3
215c&j. 195×3
295fs. 3×3. 255×10
Snatch 190PR! 175×3
C n J-225 185×3
FS 260-240×3
Did performance today-felt good to run!
Fun to watch Nate dawg and Rocket PR! Congrats fellas!!
Got 90kg snatch again but missed 91kg a few times – ugh!! Hope to get in the 200lb club next week!
100 lb snatch
120 clean
Didn’t get to finish front squats