12/29

29-Dec
AM
OLY lifting skill work 60-90 min; build up to moderate loads for clean
and snatch so long as there is no hitch.  Work Rdl to knee, to below
knee, to mid-shin, to from the floor

90min
Snatch - Worked up to 115#. Felt pretty good, feet kept going wide though. Did about 5-6 reps at 95, 5-6 @105 and 5-6 @115. I also did the 3 position Rdl with each of these weights before snatching as well as some snatch pulls.

Video of snatches - several attempts all combined in 1 video. 
http://youtu.be/sQ7V6P-E0No

Clean - Worked up to 145#. These actually felt really good. I think my butt was raising a little high after watching my videos but I felt like I was catching it so much better and didn't feel the hitch. It felt so much easier and lighter to come out of the squat than it usually does. I did the same routine with cleans as I did with snatches at the following weights: 95, 115, 135, 145. 

Video of some of my cleans - 4-5 attempts all combined in 1 video. 
http://youtu.be/i-Px0x6nFsM

PM
For time:
15 strict chin ups (5,3,2,2,1,1,1)
15 wall walks
15 hspu (5,2,2,2,2,1,1) 

8:22
http://youtu.be/MmffhvXyffI
- strict pullups felt easy, wall walks are starting to get easier. Did the 15 in just over 4 min. 
- hspu were hard to go right into after wall walks, felt like if I kicked up on the wall right away I was gonna fall on my face, arms were burning. 

Rest 10 min

7 rounds for time:
5 front squat 135#
5 box jumps 24"

5:12
http://youtu.be/ymnVJjTWHhA
-felt good, upper body was burning the most. Shoulders started burning after first few rounds holding the bar in the rack position. Didn't know how to pace this or attack it so paced the first few rounds and the last 3 I realized I could push the pace and be fine. Def think I could knock a few seconds off. This was fun!

* I'm a little sore/stiff today(Sunday). But no work tomorrow or Tuesday!! Wahoo! 

Got an email today that they will release the OC Throwdown workouts at least 3 days before competition begins, so I should know by next Thursday the 10th!