Thursday- 12/01/11- Rest Day

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Wednesday- 11/30/11- Dynamic strength (back squat/bench)/power clean, db push press, box jump metcon

Dynamic Strength
1a) Back Squat: 10×2 @ 50%+20% Bands – rest 45 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 50%+20% Chains – rest 45 sec.
Notes: This is speed work, down and up FAST.
-no bands or chains so just used 65% of max
1a) 195
1b) 155

Conditioning
15-12-9 of:
Power Clean 185/120#
DB Push Press 50/35#
Box Jumps 30/26”
-11:30
Midline/Strength
1a) 3×15 UB T2B – rest 45 sec.
1b) 3×8 Weighted GH Raise – heaviest possible, rest 45 sec

Tuesday- 11/29/11- C&J work/sled drags/HSPU,sprint intervals

Strength
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.- 185, felt light
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.- 245
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.- 235+ sled on rubber
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.

Conditioning
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
-rowed 200m instead of running- 13/33.6, 7/34.8, 7/36.1, 5/37, 3/37.6

Monday- 11/28/11- Snatch work/Wall ball, kbs metcon

Strength

1) 5X1 Snatch (full squat) @ 90% (of heaviest ever, squat or power) – rest 90 sec.- 140
2a) 5X3 Snatch Balance @ 90% (same weight as above) – rest 60 sec.- 140
2b) Choose based on if you have a hyper or not:
1) 5X10 Hypers – heaviest possible (heavier than last week), rest 60 sec.
or…
2) 5X5 Good Mornings – heavy, rest 60 sec.- 140

Conditioning

5 rounds for time of:
15 Wall Ball 20/14#
15 KBS 32/24kg
-6:04, all UB but pussed out and stood and stared at the KB too long in 4th and 5th of a round, should have had sub 6 on this

Midline

3 X ME Weighted Plank Holds 45/25# – rest 60 sec.
-1:35, 1:00, 1:00

Saturday- 11/26/11- Max Snatch/Cindy...a request from Mr. Neilson

This from Rudy taken directly from his competitor blog today

"Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers."

WOD 111126:
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
-2:40, missed the first rep of the 25, 30, 25, and 20 sets

2) 15 minutes to establish a 1RM Snatch (any style)
-150, 5# under pr...got under 155 several times but was unstable in the bottom, timing felt off

3) 3X3 Front Squats – heaviest possible, rest as needed
Notes: Warm up well before starting. Each of these sets should be near ME.
-240

4) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
-24+8 push ups, felt like I started a little too slow, think I could have done a little better, hand release made it tough at the end

Friday 11/25/11- Get Strong!

Strength

1) 12 minutes to establish a 1RM Bench Press.
2a) 5XME UB Ring Dips – rest 60 sec.
2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
3a) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
3b) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.
Notes: Hold exact same position as when the barbell passes the knees on the clean. Do not use so much weight that you have to load the hips (i.e. “cheat”) to finish the lift.

Conditioning
Get stronger.

Thursday- 11/24/11- Happy Thanksgiving

Wod- 24 hour AMRAP of - eat until u feel sick, watch football, go into a coma for several hours, for total rounds

I am very thankful to have a gym family made up of such awesome people that allow me the oppotunity to train with them! I love all you guys, and wish you and your families a very Happy Thanksgiving!!!

Wednesday- 11/23/11- Week 11/Row,box jump, kbs intervals WOOCEU II tie breaker final results

WOOCEU II Final Standings
Since we had a tie for first and third place, we will use the CF Games rules for tie breakers.  They state that in the instance of a tie, the person with the most amount of the higher place finishes wins.  For example, in the case of Zac and I; Zac had two 1st place finishes and I had one 1st place finish, therefore he wins.  For David and Jimmy; David had three 1st place finishes and Jimmy had one 1st place finish, therefore David finishes third and Jimmy fourth.

Zac Morgan- 1
Matt Hughey- 2
David Pettey- 3
Jimmy Cantrell- 4
Koby Younce- 5

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3- 115, 95
-Clean & Jerk- 70% x 1; 50% x 1 x 3- 155, 135

Strength

1) 5x2 push jerk- heaviest possible- rest as needed
2A) Back squat- 2x5 @ 50%+20% chains, 2x3 @ 60%+20% chains, Max Effort @ 70%+20% chains- rest 60 sec
2B) 5x3 push press- heaviest possible- rest 60 sec

Conditioning

3 rounds for total time of:

Row 1k
20 box jumps 24"
20 KBS 24/16 kg
-rest 1:1

-did a variation of this wod and the Gym wod "Heavy Bag Helen"- 3 rounds for time of 400 m run with 75# bag, 21- 2pood swings, 12- 45# weighted box jumps- 15:44

Notes: Make KB swings Mid-Atlantic level vertical. This should be a more difficult swing than you normally do (unless youre always perfect)

Tuesday- 11/22/11- Week 11/DU, WB, C2B metcon/WOOCEU II Scores

-Great job to everyone that did that hour long beatdown! We have an awesome group, and it is my pleasure to train with you guys!

WOOCEU II Scores

Wod 1  (Row)
Matt Hughey- 7:27- 1
Zac Morgan- 7:33- 2
Koby Younce- 7:41- 3
David Pettey and Jimmy Cantrell- 7:46- tie 4

Wod 2 (Double Unders)
David Pettey- 246- 1
Matt Hughey- 240- 2
Jimmy Cantrell- 173- 3
Zac Morgan- 153- 4
Koby Younce- 150-5

Wod 3 (Clean and Jerk)
Zac Morgan- 248- 1
Koby Younce- 245- 2
Jimmy Cantrell- 210- 3
Matt Hughey- 200- 4
David Pettey- 180-5

Wod 4 (Snatch/Burpees)
David Pettey- 13:59- 1
Jimmy Cantrell- 16:43- 2
Matt Hughey- 19:30- 3
Zac Morgan- 19:35- 4
Koby Younce- DNF (80)- 5

Wod 5 (Back Squat)
Zac Morgan- 6- 1
Koby Younce and Matt Hughey- 3- 2
Jimmy Cantrell- DNF (7 reps at 245)- 4
David Pettey- DNF (6 reps at 225)- 5

Wod 6 (Pull Ups)
David Pettey- 65- 1
Jimmy Cantrell- 57- 2
Matt Hughey- 51- 3
Zac Morgan- 45- 4
Koby Younce- 21- 5

Wod 7 (Run/Push Press)
Jimmy Cantrell- 45-1
All other competitors- 30- tie 2

Overall Scores-
Zac Morgan and Matt Hughey- 18- tie 1st
David Pettey and Jimmy Cantrell- 19- tie 2nd
Koby Younce- 24- 3rd
Pretty close race boys!

Week 11 Oly
-Power snatch- 70% x 1; 60% x 1 x 3- 110, 95
-Power clean & jerk- 70% x 1; 60% x 1 x 3- 150, 135

Strength

1) 5x2 hang clean (full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 clean pulls @ 115% of heaviest above- rest 60 sec
      Notes- If you have a banded pulling platform (westside style), use 100% of #1+ approx. 25% band tension. Don't be overzealous, these should not be impossible.
2B) 5x5 weighted strict HSPU- heaviest possible, rest 60 sec
      Notes- standard is head to floor, hands on floor. Use a weight vest, chains, or anything else you an think of to weight yourself.

Conditioning

100 double unders
25 wall balls 20/14
15 C2B pull ups
75 double unders
25 wall balls
15 C2B pull ups
50 double unders
25 wall balls
15 C2B pull ups

For time
-8:39...wb and pu were UB for first two rounds, 18/7 on wb and 9/1/1/2/2  on third round. 

Midline

3x20 UB GHD sit ups- rest 60 sec- done with 20# med ball

Monday 11/21/11- HS skill work

Strength

1) 5x2 Hang Snatch (Full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 OHS AFAP @ 100% of heaviest aboverest 60 sec
2B) Choose based on if you have a hyper or not:
      1) 5x15 hypers- heaviest possible, rest 60 sec
      or
      2) 5x8 good mornings- medium/heavy- rest 60 sec

Skill

1) 20 minutes HS walk for total distance

or

2) 20 minutes AMRAP of Free-standing HSPU

Notes- If you are proficient at HS walks (have gone over 75' UB), then choose the second option.

Saturday 11/19/11- WOOCEU II

"The Worldwide Outlaw Open Championship Event of the Universe II"

All work will take EXACTLY one hour.  Begin your clock with the first wod and leave  it running throughout all WODs.  We will be using the Crossfit Games scoring system.  You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of "Champion of the Universe."

Piece 1- Wods 1 & 2 (beginning at 0:00)
Wod 1:
Row 500m
Rest 4 min
Row 500m
For total working time.
Notes: Any damper setting is allowed.
- 1:35 and 1:52- 7:27 total time
Wod 2:
During the 4 minute rest interval complete- AMRAP: double unders
Notes: This time begins immediately when the first 500m row is complete.
Rest the remainder of the first 10 minutes
-240 du's

Piece 2- Wod 3 (beginning at 10:00)
10 minutes to establish a 1RM Clean & Jerk
Notes: Any style (power/squat/split/push) is allowed.
-200, cleaned 210 twice but missed jerk

Piece 3 Wod 4 (beginning at 20:00)
Complete 150 burpees for time
EMOM including the first minute, complete 5 kb snatches 24/16kg. Alternate hands each minute.
Notes: These are "hang" snatches. They may be performed Russian (swing) style or American (vertical) style.  The arm MUST be completely locked out at the top of the snatch and the athletes ear must be visible in front of the locked out arm.
Rest the remainder of 20 minutes
-19:30, mental test on this one and I failed it big time, took two minutes off from burpees and just did snatches...should have pushed through but man this one hurt!

Piece 4- Wods 5 & 6 (beginning at 40:00)
In 10 minutes complete (using alternating sets)
Wod 5: 3xMax Effort Back Squats @ 275/185#
Wod 6: 3xMax Effort Pullups
Notes:
1) (Wod 5) Back squat sets begin when the bar is taken out of the rack.  The athlete may hold the bar on their back as long as they want.  The set ends when the bar is placed back on the rack or dropped.
2) (Wod 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground.  The athlete may hang on the bar as long as they want.  The set ends when the athlete's feet hit the ground.
-1 back squat each attempt, 3 total, weight didnt feel as heavy as i thought it would, maybe could have gotten 2 but i took the first 3min off to rest from the burpees and didnt want to take a chance on missing a rep and having to strip the bar down and rack it again.  23/15/13 on pull ups, 51 total

Piece 5- Wod 7 (beginning at 50:00)
10 minute AMRAP of:
Run 400m
15 push press 115/75#
-2 rounds and part of third run...cramped up really bad both quads and right calf...need to get in shape, definitely should have had at least 3 rounds of this

Friday 11/18/11- Row Sprints

Strength

1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.

1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.

Notes: For those with more than 5 UB, go to a max effort set -1 on first set, then try to maintain 5s through the final 4.

Conditioning

5x500m Row – all out, rest 1:1 (pace actively between sets)

Wednesday 11/16/11- Week 10/Intervals

Strength

1) 5x1 Split Jerk @ 85% - rest 90 sec.
2a) 5x5 Push Press - heaviest possible, rest 60 sec.
2b) Back Squat: 2x3 @ 45%+20% chains, 2x3 @ 55%+20% chains, Max Effort @ 65%+20% - rest 60 sec.


Conditioning

4 rounds for total time of:

Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20"

Rest 1:1
-subbed out 200m row instead of the run...rounds were between 1:53-2:30

Midline

3x15 UB GHD Situps - rest 60 sec.- done

Tuesday- 11/15/11- Week 10/8 min AMRAP, burpees/cleans

Week 10 Oly
-Snatch- 85% x 1 x 3- 130
-Clean & Jerk- 85% x 1 x 3- skipped the rest, right knee swollen
-Hang snatch high-pull- 75% x 2 x 3

Strength

1) 1 Clean Halting Deadlift + 1 Clean (yes, full squat) @ 85% - rest 90 sec.

2a) 5x5 Clean Hi-Pull - heaviest possible, rest 60 sec (use straps).
Notes: Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.

2b) 5x50' Sled Drags - VERY heavy, rest 60 sec.
Notes: Yes, "very heavy" is subjective. Basically the load should be insure a slow pull, but not a complete stop. Make sure to plant the HEELS and pull through the glutes and hamstrings.

Conditioning

8 minute AMRAP of:
15 Burpees
10 Power Cleans 185/120#

Midline
5 minute AMRAP of:
Toes to Bar

Monday- 11/14/11- Week 10/Mid Atlantic Hopper Final Wod

Week 10 Oly
-Snatch- heavy single- hit 143, missed 155 a couple times...felt like I was over thinking it
-Clean & Jerk- heavy single- 215, clean was super easy, pressed out the jerk
-Snatch pull- 95% x 2 x 3- 150
-Front squat- heavy single- hit 243, missed 253...right knee started to get tight

Strength

1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @  85% - rest 90 sec.
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS - heaviest possible, rest 60 sec.
2b) 5X5 1 1/4 Front Squats @ 70% - rest 60 sec.

-Halting Snatch Deadlift- Athlete will snatch deadlift the bar to mid-thigh and hold this position for approx 2-5 seconds before returning to the floor.  This position approximates the completion of the initial leg extension of the snatch, stopping at the point the scoop would begin.  This top position will be the same as the mid-hang position with the shins approximately verticle and the shoulders forward of the bar. 

-1 1/4 Front squats- Athlete will front squat to the bottom, recover to just above parallel, return to the bottom, and recover fully. 


Conditioning

"The Final WOD From the Hopper"

7 Hang Snatches 135/95#
25 Pullups
20 Back Squats 135/95# (no rack, take bar from floor)
25 Pushups (hand release)
20 Hang Squat Cleans 135/95#
25 GHD Situps
10m High Prowler Push 90/50#
10m Low Prowler Push 90/50#
20m High Prowler Push 90/50#
20m Low Prowler Push 90/50#
30m High Prowler Push 90/50#
30m Low Prowler Push 90/50#

For time.
-16:06...great wod! Missed a ton of the hang snatches, 20/5 on the pull ups, UB on back squat, UB on push ups, 5/4/3/3/3/2 on hang squat cleans (grip), UB on ghd's, sled pushes kicked my tail! We added 45# on the sled since we were doing them on a pretty slick surface.  We did sled pulls on the way out and super low pushes on the way back.

Notes: Upon finishing the GHS Situps, use the plates from your bar to load the Prowler. Prowler Pushes should be done "suicide" style. Mark off 10m, 20m, & 30m then push the sled out high and back low.

Saturday- 11/12/11- Week 9/Filthy Fifty

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

Strength

1) Max effort snatch

2) Max effort clean & jerk

3) Take 15 minutes to establish a 3 rep max front squat (no misses) then 3x3 @ 80% resting exactly 2 minutes

Conditioning

Filthy Fifty
50 box jumps 24"
50 jumping pull ups
50 kettlebell swings 16kg
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extension
50 wall ball 20/14
50 burpees
50 double unders

Thursday/Friday- 11/10/11 & 11/11/11- Week 9/sled pull, row, oh lunge

Rest either Thursday or Friday, here is the training for whichever day you dont rest-

Week 9 Oly
-Snatch 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high pull- 70% x 3 x 3

Strength
1a) 5x5 weighted ring dips- heaviest possible rest 60 sec
1b) 5x5 weighted STRICT pull ups- heaviest possible rest 60 sec
2) 15 minutes snatch practice/testing- work whatever portion is your biggest struggle.  If you feel you have PERFECT technique you may work up to a few heavy/maximal singles

Conditioning

20 minutes to get as far as possible

30' sled pull (180/135)
20 row for calories
10 OH walking lunges (135/95)
then...
60' sled pull (180/135)
40 row for calories
20 OH walking lunges (135/95)
etc...

Notes: These sled pulls should be performed with a 15' rope attached to the sled.  Pullng is hand over hand (think final event of 2011 games).  Distance should be acquired by setting up 2 cones 30' apart.  After pulling the total length of rope, back pedal, and repeat.

Wednesday- 11/09/11- Week 9/run, dl, push up

Week 9 Oly
-Power snatch- heavy single- 133
-Power clean & jerk- heavy single- 200
-Clean pull- 90% x 3 x 3- 200
-Back sqaut- 95% x 1- 275

Strength

-1) 5x1 Press cluster (Push press, push jerk, split jerk)- heaviest possible; rest as needed
2a) Back squat- 2x5 @ 40%+25% chains. 2x5 @ 50%+25% chains, Max Effort @ 60%+25% chains- rest 60 sec
   Notes- If you do not have chains use 60,70,80%, do not perform more than 15 reps on your max effort
2b) 5x5 Floor Press-heaviest possible rest 60 sec

Conditioning

Run 200 m
10 deadlifts (275/185)
15 slapping push ups
Run 400 m
8 deadlifts (275/185)
12 slapping push ups
Run 400 m
6 deadlifts (275/185)
9 slapping push ups
Run 200 m
-6:40, all work UB good wod to open up the lungs

Tuesday- 11/08/11 Week 9/10 min AMRAP

Week 9 Oly
-Snatch- 80% x 1 x 5- 125
-Clean & Jerk- 80% x 1 x 5- 170
-Hang snatch high-pull- 70% x 3 x 3- 110


Strength

1) 5x1- 3 position clean (Hi hang, hang, full)- heaviest possible; rest as needed
2) 5x3- Clean pulls @ 115%- rest 60 sec

Conditioning

10 minute AMRAP of

10 ctb pull ups
20 kbs 24/16 kg
30 double unders
-5 rounds + 10 swings...grip killer, first 4 rounds were UB on pull ups, all rounds UB on swings, missed several double unders each round

Midline

1a) 3x10 hanging leg raise- rest 60 sec- done
1b) 3x10 weighted gh raise- heavy; rest 60 sec- done

Monday- 11/07/11- Week 9/Deload and The Outlaw Way

Note- Those of you that just finished the 11 week Oly cycle may want to deload this week to let your body heal up.  Take this week completely off from lifting if you want, or only do some LIGHT technique work.  Still do the progressions in your warm up to keep muscle memory built up.  However, if you feel good and want to keep pounding away...I will be posting the training that Rudy Neilson of Outlaw Crossfit (theoutlawway.com) gives his competitors.  I want to give you all fair warning that this programming is designed for INDIVIDUAL CROSSFIT GAMES COMPETITORS, and as such is extremely taxing.  Each of us, myself included, will need to monitor our bodies to keep from overtraining.  You will have to stay on point with your diet, rest, and mobility work, in addition to being smart and scaling any of the wods as needed.  In addition to the warning, I would also like to say that Rudy's programming is very well thought out and I am super excited for us all to try it as I believe it will greatly benefit us all.  Those of us that are on Week 9 of the current OLY Cycle will continue to follow it for the next 3 weeks.  Everyone will do the conditioning and midline work as specified. 

Week 9 Oly
-Snatch- heavy single- worked up to 155, 5# pr woohoo!  Felt light!
-Clean & Jerk- heavy single- hit 210, missed 225 on the clean, I will definitely get that soon
-Snatch pull- 90% x 3 x 3- 135
-Front squat- 90% x 1- 225

Strength

1) 5x1- 3 position snatch (Hi hang, hang, full)- heaviest possible; rest as needed
2a) 10x2 Front Squat @ 50%+20% bands or chains- rest 45 sec, if no bands or chains are available, use 65%
2b) 10x2 Challenging strict HSPU- rest 45 sec
     Notes- These should be hands on plates or paralletes to a depth that is not impossible, but very difficult.  You may have to scale after the first few sets

Conditioning

3 rounds for total time of

10 hang (squat) snatches (95/65)
20 10" target burpees (touch a target 10" above highest reach)
10 hang (squat) snatches (95/65)
30 wall ball shots (20/14)
rest 2 minutes
-19:28...great wod, pussed out on the last set of wall ball and did 3 sets of 10...should have been UB on those the whole wod, need to toughen up! Even so, this was the most fun night Ive had training in a long time. Most everyone in the group was hitting pr's and doing work.  Im very thankful for my training partners!

Saturday- 11/05/11- Week 11 Max/Week 8

Week 11 Max Day
-Snatch- Max
-Clean & Jerk- Max
-Well sports fans, its all come down to this.  Very proud of everyone's hard work throughout this cycle.  Get really warm today and go hard! I would recommend no more than 4-5 heavy attempts on each lift.  Have fun guys!

Week 8 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Back squat- last week's paus BS weight x 2 x 3
-SLDL- 4 x 5*

Thursday- 11/03/11- Week 11/8

Week 11 Oly
-Snatch- 30-50% x 1 x 3-5 sets
-Clean & Jerk- 30-50% x 1 x 3-5 sets

Week 8 Oly
-Clean & Jerk- 70% x 2+1 x 5- 150
-Clean pull- 85% x 3 x 3-185
-Snatch balance- 4 x 1*- 135

+
-Note-Those of you on Week 11 who are maxing on either Friday or Saturday: do the row to flush out your legs if you want, but DO NOT do the GHD work, spend plenty of time on mobility and prepping your body for your max.  Make sure you eat a little extra protein and good fats next couple days leading up to your max.  Remember, all the hard work and time you have put in has been leading up to this max.  Good luck, and go hard! Im super proud of all of you, and cant wait to see what kind of numbers you put up!
-4 rounds for time- 25 GHD sit ups, 25 back ext- 5:05 I think
-10 min row @ Z1- done
-Mobility-done

Wednesday- 11/02/11- Week 11/8

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3
-Clean & Jerk- 70% x 1; 50% x 1 x 3

Week 8 Oly
-Power clean + Front squat + clean + jerk- 4 sets; 3 sec pause in split*- didnt do any of the oly work today, got to the box late and was mentally tired so just did the met con, i know, i know...excuses, excuses
-Hang snatch high-pull, flat footed- 3 x 4*
-Front squat- 80% x 2 x 4

+
-4 sets- 400 m run, 10 muscle ups; 1:1 work rest- 2:50, 3:50, 3:39, 4: 23...first set did 7 then singles, second set 5 then 2 then singles, wised up and did 3,3,1,1,2 on third set, 3, 3, then singles on last set
-Mobility- done

Tuesday- 11/01/11- Week 11/8

Week 11 Oly
-Extra good warm up, rolling out, mobilizing
-Power snatch- 70% x 1; 60% x 1 x 3
-Power clean & jerk- 70% x 1; 60% x 1 x 3

Week 8 Oly
-Snatch 70% x 2 x 5- 105
-Snatch pull- 85% x 3 x 3-130
-Snatch push press + OHS- 1+1 x 4 sets*- 165

+
-5 rounds for time- 10 burpees, 10 pistols, 10 box jumps (30/24-regional standards)- 8:00, should have been faster, missed a bunch of pistols on my left leg
-3 sets- Max superman plank hold for time; rest 60 sec- 1:30, 1:00 (45#), :50 (70#), liked these with the weight added
-Mobility- done