Recovery, Mobility

30min mobility
3.75mi recumbent biking in 11:00
30min mobility
0.3mi gazelle whatever machine in 5:00
30min mobility

Lift

20min mobility
2 squat cleans to 1 push jerk at 135, 145, 155, 165lb
2x1 squat clean and jerk 175lb
2x2 pause front squat 135lb with 5 second pause
2x2 pause front squat 145lb with 5 second pause
2 front squat to 1 split jerk at 145, 155, 165, 175, 185lb

That's a new 2RM front squat, after pause squats. Cool.

Overhead Squats, Cardio, Mobility

20min mobility

Overhead squat: 5 at 75, 95, 105, 115, 125, 135, 145, 155lb
2km row in 7:29

30min mobility

3 rounds for time:
20 Russian kettlebell swings 70lb
20 box jumps 30"
Completed in 5:50
Rounds: 1:55, 2:00, 1:55
Compare to 10/29/12

Swings unbroken. Had more rest between the row and the WOD than the last time I did this workout, but I'm also coming off three days straight of conditioning instead of three straight days of rest. Overall, that's what I call progress.

Lift, Indoor

20min mobility
Snatch drills and pulls
Power clean and jerk: 6x1 at 165lb

5 rounds for time:
5 handstand pushups to 1 abmat
5 kettlebell snatch 20kg per arm
5 pullups
Completed in 5:25

8 rounds: 5 cal assault bike, 25 double-unders

50min indoor 4v4, won by a comfortable margin

Lift

30min mobility
Snatch: 2 at 95, 115, 125, 135, 140; 10x1 at 135lb
Back squat: 2 at 165, 175; 1 at 185, 195, 205; 10 at 160lb

Conditioning

20min mobility

3 rounds for time:
10 burpees
10 kettlebell snatch 20kg per arm
30 double-unders
Completed in 6:20

5:40 rest

3 rounds for time:
10 burpees
10 kettlebell snatch 20kg per arm
30 double-unders
Completed in 6:00

7:00 rest

3 rounds for time:
10 pushups
10 split jumps per leg
300m row
Completed in 6:30

3:30 rest

3 rounds for time:
10 pushups
10 split jumps per leg
300m row
Completed in 6:20

20min rest

4 rounds for time:
10 calories on the assault bike
10 GHD situps
Completed in 9:35

Recovery, Agility

4mi recumbent biking in 12:30
30min mobility
10min agility ladder drills
20min handstand practice

Plyos, Pause Squats, Kettlebells

20min mobility
20min plyos
Front squat: 1 at 135lb with 0:20, 0:25, 0:30 pause

Kettlebell conditioning:
0:30 Russian swings 24kg (20)
1:00 rest
0:30 American swings 24kg (15)
1:00 rest
0:30 single arm Russian swings 24kg (right) (18)
1:00 rest
0:30 single arm Russian swings 24kg (left) (18)
1:00 rest
0:30 kettlebell snatch 20kg (right) (15)
1:00 rest
0:30 kettlebell snatch 20kg (left) (15)
1:00 rest
0:30 Russian swings 24kg (20)
0:30 rest
0:30 Russian swings 24kg (15)
0:30 rest
0:30 Russian swings 24kg (15)

Grace

Didn't have a lot of time, so I did a halfass warmup and then Grace:

30 clean and jerk for time at 60kg
Completed in 6:05

Lift, Conditioning

20min mobility

Snatch: 2x1 at 50, 55, 60, 65, 70kg
Split jerk: 2 at 70, 75, 80, 85; 1 at 90, 95, 102kg
Goblet squats: 5 at 50, 8 at 120lb
3x10 skater squats per leg
3x10 single leg calf raises

For time:
20 pullups
300m row
15 pullups
350m row
10 pullups
400m row
5 pullups
450m row
Completed in 10:30

20min stretching

Tryouts, Recovery

3 hour tryout

20min mobility
4mi recumbent biking in 12:30
4:00 gazelle machine
20min mobility
20min stretching

Lift, Mobility, Conditioning

20min mobility
Squat clean and jerk: 2 at 135, 145, 155, 165, 175; 1 at 185lb
Power clean and jerk: 1 at 190lb
30min mobility

15-12-9-6-3 for time:
Kettlebell snatch per arm 20kg
V-ups
Completed in 4:40

Recovery

20min mobility
20min bar work
4mi recumbent biking in 10:40
20min stretching
20min handstand practice

Recovery Lift

20min mobility
Bench press: 5 at 135, 145, 155, 160; 3 at 165; 8 at 145lb
Kettlebell overhead squats: 2x10 at 8kg
2x10 skater squats per leg
2x10 calf raises per leg
20min stretching

Recovery Workout

30min mobility
2.1mi recumbent biking in 6:00

10-9-8-7-6-5-4-3-2-1 of:
Handstand pushups to 2-abmats
GHD situps
Assault bike for calories
Completed in 18:45

1000m row in 3:48
30min mobility

Tryout

3 hour tryout

Baltimore Open

Snatch: 3 at 30; 2 at 40; 1 at 45, 50, 55, 60, 65, 70, 73, 76kg (PR)

Power clean and jerk: 2 at 40; 1 at 50, 55, 60, 65, 70, 75, 80, -84, 87, -90kg

Total: 163kg (359.35lb) at BW 72.15kg (159.06lb)
Sinclair total: 213.25 (Meet PR - because it's my first meet!)

3rd place in 77kg novice division

Quick Lift

30min mobility
Power snatch: 2x2 at 105; 4x1 at 105lb
Power clean and jerk: 2x2 at 125; 4x1 at 145lb
30min mobility

Lift

20min mobility
Snatch up to 3x1 at 72kg
Power clean and jerk up to 85kg
20min mobility

Quick Lift

Power snatch: 5x1 at 125lb
Power clean and jerk: 5x1 at 155lb

Lift, Agility, Indoor

20min SMR
Snatch to 65kg
Power clean and jerk to 85kg
Back squat: 2 at 70, 75; 1 at 85kg

30min SMR
30min agility

45min indoor 4v4, lost 45-84

Goalty

Handed our opponents their first win of the season in a back-and-forth series on the frozen mud of the polo fields in winter.