Wednesday- 10/05/11- Week 7/4

Week 7/4 Oly

-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split
                                                               - W4- 4 sets; 3 sec pause in split*- 177
-Hang snatch high-pull, flat-footed- 4 x 4
                                                    - W4- 4 x 4*- 111
-Front squat- 85% x 3 x 5
                   - W4- 78% x 3 x 4- 195

+
-did the back squat (bw is 155, but did 245), snatch (135), and 400 m run (200m out-n-back in 1:09) tests for AOW today, that makes 8 down just got Fran and the row/burpee to go
-For time- 50 double unders,  5 muscle ups, 40 du, 4 mu, 30 du, 3 mu, 20 du, 2 mu, 10 du, 1 mu- 4:47, terrible
-GH raises- 3 x 8- done
-10 min row @ Z1- just did 5 min
-Mobility-done
-no energy, felt achy all over...whatever, got it done...still thankful for the ability to train