Sprints

EMOM 12:00 40yd sprint

Lift

Snatch: 5x3 at 115lb
Snatch pull: 5x4 at 140lb
Split jerk: 1 at 185, 195, 205, 215; 3x1 at 185lb
Pause back squat: 5x5 at 145lb

Push press: 5x5 at 115lb

Made an adjustment on my first pull thanks to a tip from the serious oly lifter, but only really got the hang of it during my pulls so we'll have to see what happens when I incorporate it into full snatches/cleans. I went for one jerk at 225 but didn't get under it. The squats were challenging, the push presses easy. Took a long time to get through it all, though.

Sprints

20min foam rolling
10x60yd hill sprints

Power Lifting Total

Front squat: 1 at 135, 155, 165, 175, 185lb
Back squat: 1 at 155, 175, 185, 195, 215lb (PR)
Bench press: 1 at 155, 165, 175, 185, 195 (PR)
Deadlift: 1 at 225, 255, 285, 315, 335*lb (PR)

*= with straps which would put me at a total of 745lb or 4.6x body weight. Not bad, though I was hoping to have made more progress in the squat. Came very close to getting up under 195lb in the front rack, but couldn't get through that sticking point. Didn't feel great in the back squat, either, but squeaked out a 5lb PR. I'll have to work on my grip strength if I want to keep PR'ing my deadlift.

Body Weight Snatch

Snatch: 2 at 75, 95, 115, 125, 135, 145; 1 at 165lb (PR)
Clean and jerk: 1 at 165, 175, 185, 195lb
Pullup: 1 at +15, +25, +35, +45, +55, +70, +80lb (PR)

Weighed in at a hair under 158.2lb, or 71.75kg, and hit a 75kg snatch. Lifetime goal: achieved.

Lift

Power clean and jerk: 2x1 at 115, 135, 155, 165, 175, 185, 165, 175, 185, 187.5lb
Back squat: 5 at 175; 3 at 195; 1 at 205lb
Military press: 5 at 95, 110; 3 at 120; 3 at 125lb

Lift

Snatch: 3x1 at 75, 105, 125; 2x(2x1 at 135, 145, 150lb)

Squat, Sprint

Front squat: 3 at 115, 135, 160, 165, 170; 3x1 at 175lb

Sprint starts
4x1x40yd (5.5, 5.4, 5.5, 5.4)
4x2x50yd (14.8, 14.3, 14.3, 14.4)
3x2x40yd (11.8, 11.9, 12.4)

Diane, Pickup, Soccer

Snatch: 3x1 at 75, 115lb
Power clean and jerk: 3x1 at 145lb

Diane: 21-15-9 reps of:
Handstand pushups to 2 abmats
Deadlift 185lb
Completed in 6:00
Compare to 10/18/13

90min indoor pickup
60min soccer, won 1-0 vs the other black team

Lift, Throw

Power clean and jerk: 4x1 at 135, 145; 2x1 at 155, 165, 175; 12x1 at 185lb

20min throwing
10min core

Lift

Snatch to 2 hang snatch: 1 at 75, 95, 115, 125; 3 at 135lb
Power clean to 2 hang clean: 1 at 145, 155, 165lb
Back squat: 3 at 145, 165, 185, 190, 195lb
Bench press: 3 at 95, 135, 155, 165, 170lb

Rough

30min SMR
Snatch warmup
Squat clean and jerk: 3x1 at 135, 155lb
Power clean and jerk: 4x1 at 165; 4x1 at 175; 4x1 at 135lb

Tapped out. Calluses on the hands close to ripping, bar's heavy, and it feels like I'm really feeling the cumulative effects of the last few days. Hit some cleans for practice but called it off after that.

Lift, Sprints

30min SMR
5 kettlebell snatch per arm 20kg
3 pullups
5 kettlebell snatch per arm 20kg
3 pullups +15lb
10 kettlebell snatch per arm 20kg
3 pullups +25lb
10 kettlebell snatch per arm 20kg
3 pullups +35lb
15 kettlebell snatch per arm 20kg
3 pullups +40lb
20 kettlebell snatch per arm 20kg
3 pullups

10min throwing
Backpedals, shuffles, crossovers
5min throwing
Sprint starts, band sprints
5min throwing
4x1x80yd sprints
5min throwing
8x1x40yd sprints (5.5, 5.5, 5.5, 5.5, 5.4, 5.4, 5.4, 5.4)
Marine abs

Lift

Snatch: 3 at 75, 95, 115; 2 at 125; 2x1 at 135; 8x1 at 145; 3x1 at 150; 1 at 145lb
Back squat: 5 at 145, 165, 175, 180, 185; 2 at 190lb
Snatch pull: 3x3 at 165lb
Bench press: 5 at 95, 115, 135; 3 at 145, 155; 3x2 at 165lb

Jerk, Soccer

Split jerk: 2 at 125, 145, 165; 1 at 175, 185, 195; 10x1 at 205lb

60min soccer: 1-1 vs Yellow, made a couple plays, ran around a bit, passed to the other team occasionally, had some fun.

Lift, WOD

Snatch: 3 at 75, 95, 115
Hang snatch: 2 at 125, 130, 135, 140, 145; 1 at 150lb
Hang power clean: 2 at 155, 160, 165, 170, 175; 1 at 180lb
Front squat: 5 at 140, 145, 150, 155; 3 at 160lb
Military press: 5 at 95, 105; 3 at 115; 2 at 125lb

7 rounds for time:
5 hang power clean 125lb
15 pushups
Completed in 9:07
Compare to 8/11/11

Lift

Snatch: 3x1 at 75, 95, 115; 2x1 at 125, 135lb
Squat clean and jerk: 8x1 at 165lb
Power clean and jerk: 4x1 at 165; 4x1 at 175lb
Clean pull: 1x5 at 185; 1x3 at 205; 1x2 at 215lb

Lift

30min mobility/warmup
Split jerk: 2x(2 at 135, 165, 175, 185, 195; 1 at 205)
Pullups: 3 at +15, +25, +35, +40, +45
4x10 ab roll-outs
5 to turkish get-ups per arm 14kg
3x6 kipping handstand pushups
3x6 kipping toes-to-bar

Snatch, Indoor

Snatch: 3x1 at 75, 95, 115; 2x1 at 125, 135; 6x1 at 140; 8x1 at 145lb
Snatch pull: 5 at 145; 3 at 155; 2x2 at 165lb

90min indoor pickup