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Jim,

Fantastic job on "Fran." That workout is a beast as everyone knows and that 20# difference adds up to a lot of additional work! Props!

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[I][B]Warm-up:
[/B][/I]500m Row: 1:47.
25 DROM
20 Shoulder Pass thrus
10 X 2 Trunk Rotations
5 X 2 Body Circles
20 Squat Therapy
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (6) finished the other 9 on parallettes
15 DUs

[I][B]WOD: Back Squat 5, 5, 5, 5, 5.
[/B][/I]Warm-up:
Weighted PVC X 10
45# bar X 10
95# X 5

Working:
135# X 5
155# X 5
165# X 5
175# X [B]185# X 5[/B] (PR by 20# - set 100330 @ 165# X 1 - and for number of reps).
[I]Form and strength is finally starting to come.....
[/I]

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1 squat clean each minute for 15 minutes. 65/175 Failed on 185. Weight seems low. The 185 just seemed "un-dooable" though. I know my form was bad throughout most of the "heavier" weights.

Finished up with 100 squats to 14" med ball. I have 1 1/2 years working on my squat. At the level one they said it could take 3 - 5 years to have a "good" squat..... Yep, it looks like it is going to take that long. Something to look forward to though.

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Terry - Great job on the DU's! Mine are improving but still having trouble putting more than 4 or 5 together. I will keep working on them.

2 WOD's yesterday, 1st one was:

3 rounds:
10 clapping PU's on the L-sit bars
250 M row
20 75 lb snatches.

Coach pushed me, experienced much pain.....:)

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Wednesday, 21APR10
WU: 400m Run, Oly lift WU

WOD: Randy
For Time
75lb Power Snatch x 75

6:26

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[QUOTE=Stephen R. Lampl;772244]Warm-up:
500m Row: 1:47.
[/QUOTE]

Steve, that's such an awesome row time!! Great job!

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[B]4-21-10[/B]

WU: OH bar 20" step-ups/#50 KB swings/ring dips/elevated ring push ups/Kane bar squats/1 arm bar press

Push Jerk
75#x10
85#x5/95#x5
105#x3/115#x3
135#x1/145#x1/155#x[COLOR="Red"]F[/COLOR]

I don't know why but this effort was mentally self-defeating. My PR is 170#. I just couldn't wrap my head around the technique or the weight today. So, for absolution I did the following [B]WOD[/B]:
5 RFT of
400m row
10 x DL @ 185#
150m farmers carry w/ 45# plate in each hand
33:48.4

I am absolutely taking advantage of a rest day tomorrow.

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[QUOTE=Greg Major;772380]WOD: Randy
For Time
75lb Power Snatch x 75

6:26[/QUOTE]

That's a great result! I did it a few weeks ago, lighter and slower. Good job.

The Claw

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Only one WOD today, but Coach had a special one for me.

Drag a sled w/ 100# back and forth in the parking lot until he thought I was finished.

3 rounds of 10 each:

Reverse back hypers w/ red band resistance
Hip flexor/abdominals on the machine
Deep squats

The WOD: 10 rounds of:

10 20" box jumps w/out weight
10 20" box jumps w/ 20 pound dumbells

14 minutes

John Scott - Great work! That was a tought WOD!

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[QUOTE=John Scott Rezendes;772523]5 RFT of
400m row
10 x DL @ 185#
150m farmers carry w/ 45# plate in each hand
33:48.4

I am absolutely taking advantage of a rest day tomorrow.[/QUOTE]

"Rest day"?! If that was my WOD, it would be a "hospital day!" That was a huge WOD!

The Claw