11/19 Training + OC WOD 3

A. Back squat @31x1, 6, 4, 2, 6, 4, 2; rest 2 min
B. Power clean from blocks (above knee) to partial squat catch; 2 reps
on the minute for 14 min @60-75% 1rm
C. Deadlift; 1 reps on the 30 seconds for 10 min @225 (reset before each pull)
+
OC throwdown workout #3

A. 165, 170, 175, 170, 175, 180 - sets of 6 and 4 gave me jello legs, 2's weren't bad
Videos of 2nd set of 6,4,2
6 @170 http://youtu.be/4Owdzcvw7-c
4 @175 http://www.youtube.com/watch?v=89X8vKDdfco&feature=share&list=UL89X8vKDdfco
2 @180 http://www.youtube.com/watch?v=fv3Dquq2_1A&feature=share&list=ULfv3Dquq2_1A
- tried making sure I paused 1 sec at the bottom, last week I forgot about that.
B. 125#
First half - http://www.youtube.com/watch?v=pN4eloNSMmY&feature=share&list=ULpN4eloNSMmY
Last 2 min - http://www.youtube.com/watch?v=9rsFAy2zdZQ&feature=share&list=UL9rsFAy2zdZQ

C. Deadlifts - felt good. Really focused on trying to keep my back tight the whole time. 
First few min - http://youtu.be/aYuHybzutAk

OC Throwdown workout #3

20 Min Amrap:
3MU
6 OHS @95#
9 Toes to Bar

7rds + 3MU + 4OHS = 133reps
- pleased with this. really learned how to be aggressive with my MU on these towards the end. Haven't pushed that hard in a MU workout before I don't think. I'm usually super conservative and rest too much. Missed one mu on rd 7.
- broke all MU into singles, all OHS into 3's and all T2B into 3's. Did one rd at the end of OHS UB and one rd at the end of t2b in 5-4..but very glad I broke all these up from the beginning. 
- Uploading video now but will take a while since its 20min. Will post it tomorrow. 

http://youtu.be/uZaZ3QE54iI


Just got home and ate a big dinner, ready to go to bed so I can attack the double tomorrow!