Quick catch up before I head out to Ohio for the weekend. Going back to help the Westside guys at the Pro/Am.

Tuesday, Aug 21st, 2012

Clean & Jerk
3 Position clean + 1 jerk (split) - Worked up to 185x 3 sets

Deadlift
135x3
225x3
315x3
405x3x3

With the bumper plates this is all that will fit on the bar.

AMRAP - 5 minutes
10 Kettle Bell Swings (53)
10 Ring Dips

4 rounds + 12 reps

Rest 2 min

AMRAP - 5 minutes
10 Goblet Squats (53)
10 Burpees

3 Rounds

Rest 2 min

AMRAP - 5 minutes
10 Alt Lunges
10 Hand Release Pushups

6 rounds + 8 reps

Total = 280

Wednesday, Aug 22nd, 2012

Power Snatch
3x5 @165

This is what was programmed but I was cheating the technique so we lowered the weight to 145 and added a pause below the knee.

AMRAP - 7 minutes
10 KB Swings @93lbs

Rest 5 minutes

WOD - 5 Rounds
Airdyne bike - 50 strokes
Farmers Walks - 100m w/100lb dumbbells