BIG White Rabbit

Power Snatch - 10 minutes of tech work, then a heavy single for the day
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3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups

Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.

Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.

Platt Toed

A. Power snatch heavy double in 10 minutes

B. Power clean heavy double in 10 minutes

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3 rounds, each for time:

5 touch and go squat cleans @ 100% of power snatch double

10 burpees AFAP

Rest 4 minutes

a. 130# ugh

b. 186# ugh

c. 33", 35", and 33" at 132#

Did 5x15 reverse hypers 25/45/55/55/55

*AHEM

A. Power Snatch: heavy double in 12 minutes; rest as needed
B. Push-Press: 3,3,2,2; rest 3 minutes
C. Dual Russian Kettlebell Swings: 5 x 10-15 reps; rest 1 minute

a. 132 was my best
b. Did strict press and only pushed 110x3, 120x3 me thinks
c. Did 35, 44, 53, 70 (only 7x), and 53... really needed an inbetween

Cinco

A. Power snatch: up to a 1RM; rest as needed
B. Front Squats @ 30X2: 5,5,5,5; rest 2 min
C. Russian KB Swings w/band: AMRAP in 60/45/30 sec; rest as needed between efforts

Went easy on the snatches and worked on form... never went more than 98#. Front squats were a beotch at that cadence... 90kg/198lb was my best. Rolled with the 88# and no band on part "C," don't remember my total count but I got gassed luggin' that thing.

Chiro-Practical

A1. Deadlift: 3-3-3-3-3; rest 10 sec

A2. 10 Heavy KB swings x 5 sets; rest 120 sec
B1. 5 touch and go Power Snatch @ 40% of 3RM you just established; rest 2 sec x 3 sets
B2. 10-15 burpees @ 100% (cut back the number if 100% cannot be maintained after 10 reps); rest 2 minutes x 3 sets

On the deads we did sumthin like  221/242/264/284/308 then did kb swings with ye olde 2 pood.
On the power snatch I rolled with 115 which I was having to press out on the 4th and 5th reps. Burpees were just burpees.

Did another timed 100 du's... nabbed a 1:44. Also did a 3 sets of AMRAP du's as I could do in a row. My best was 52 which is a PR for me!

Smile For the Camera

Power Snatch
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Overhead Squat
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Hang Snatch
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Snatch

(Complete the entire complex without re-gripping)
 
Wow,  legs were STILL sore today. Actually, my adductors are the only muscles still wrecked. I tried like heck to get them loose, but I suppose it will take a few more days still. I decided to focus on technique and after looking back on June's attempt at this complex kept everything at 115# or below.  Think my sets were something like 95-95-105-110-115-115-95-95-95. I need to start catching video of myself if I want to get any better at this. I had a rep or two that felt REAL good... wish I knew what the difference in my form was. 
Afterwards, I watched some of the boys pull some big weight on deads (around 220kg). They had bands attached to the pull-up bar above to help get the weight out of the pocket, but then as the bands retract the load gets heavier at the top of the movement. Snazzy.  

9kcal/g

Power Snatch
3's

Tabata Pull-Ups
Rest 4min
Tabata Air Squats
Rest 4min
Tabata Row

F*ck I hate being rushed on our lifts. F*ck I love getting some actual coaching (thanks SP). F*ck I hate having a bad day in the gym. F*ck I love knowing there's a new WOD tomorrow.

95/115/135x2ish (2nd attempt I didn't get full lock-out at the elbow and had to press it out)
89 pull-ups + 134 air squats + 56 cals on rower = 279 (ugh, I also hate being fat)

Lover Boy

Deadlift
3x5
Score 5 controlled handstand push-ups after each triple.

AQAP:
5 Power snatch, 135 pounds
30 Wall-ball, 20 pounds
10 Power snatch, 135 pounds
20 Wall-ball, 20 pounds
15 Power Snatch, 135 pounds
10 Wall-ball, 20 pounds

345x3
7:19 @ 105#
sloppy... real effin sloppy
kinda like sam's love life
happy birfday killa

Snatch 'n Row

Power Snatch
5-3-2-1-1-1

Max Effort Row Sprints
7 rounds, for lowest 500m split:
15 seconds row sprint
45 seconds rest

125#
1:23 fastest pace/500m
1:28 fastest avg pace/500m

On The Move

"Randy"

For time:
75 x 75# Power Snatches

This WOD was a blur... all I remember is someone shouting "DON'T LET GO OF THAT BAR!!"

Total time was 6:20

Get a Rhythm

Alrighty, so I got sooper sick last week and have been feeling weak/light headed. Also, I had a death in the family so there has been family/funeral shiz going on all as well. I'm tryna get back in a ryhthm at the gym and have gotten 2 consecutive WODs in for the week thus far.

Tuesday was Push-Press 3-3-3-3-3 with a weighted 800m "fun run" after.

I pushed 125-135-140-150(fail)-145x2 then ran the 800 with 100# sandbag in 4:40. Goodtimes.

Wednesday we did some oly-work with ye olde snatch, the power snatch to be precise. The WOD was rx'd as 12-9-6 for time of power snatch, box jumps, and kettlebell swings.

I pulled 85# on the snatch, used a 30# box, and used 2 pood on the swings. My time was 6:17 which tells me I def could have thrown on some more weight (we were looking for times between 5 and 10 minutes). However, if you could have seen my form I probably should have pulled LESS weight.

Speaking of weight, I dunno WTF is going on with my body weight. I had been a consistent 174-175lbs before my trip to the rockies, but now I can't seem to get over 168. Looking back over the past 5 weeks (37 days) I have lost a total 7.5lbs. I haven't changed ANYTHING so I'm hoping that I'm shedding body fat. The worse case scenario is that I'm losing lean body mass, but I don't know how this could be possible with my diet. I won't know for sure until I get some measurements done. I should probably sit down and reevaluate my intakes as well.

Weight: 167.8