Monday- 10/03/11- Week 7/4

Week 7/4 Oly

*- Reduce weight by 10% from last week

-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
                                                 -W4- 4 sets; 2 sec pause in bottom*- 125
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split
                                                           W4- 4 sets; 5 sec hold in split*- 135
-Jerk dip squat- 5 x 3
                       -W4- 4 x 3*- 205
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
- Did the AOW tests on Muscle ups, HSPU, Double unders, L-sit, Pistols today.  5 down 5 to go.
-Weighted C2B pull ups- 5 x 1; rest 2 min- 41, 46, 53, 63, 68- should have gone a little heavier on these
-Max pull ups x 1- 50 PR!
-Hollow rocks- 1 min on, :30 sec off x 3- got the first min UB, not so much on the last two sets, these hurt so good
-Mobility- done, pretty sore today, took a while to get loose and warm