Monday- 12/12/11- Snatch, Weighted HSPU/ Snatch Balance, C2B PU, GHD Metcon

Strength
1) Take 15 minutes to work up to a heavy Snatch (any style).- 140...not finishing second pull at all, felt horrible

Notes: Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable)- 115...goofed up and did 1 of each instead of 2
2b) 4X10 Strict Weighted HSPU – rest 60 sec.- BW on 45's each set...first set was UB, all other sets very broken

Notes: Standard is hands on 45# (that says FOURTY FIVE, not 25) plates with an ab-mat in the middle. Use whatever you can to weight yourself. A tight vest should be the best option. As far as scaling… Only do these with weight if you can do them on 25# plates UB without weight. If you cannot do the 10 strict you MAY NOT scale to kipping. You may scale to an ab-mat with no plates, or build a target for your head at any height, but DO NOT kip. These do not need to be UB.

Conditioning
21-15-9 of:
Snatch Balances @ 135/95#
C2B Pullups
GHD Situps
For time.
-total meltdown today, felt like crap so pussed out and just did pu's and ghd's...3:28, gonna get some vagisil and some sleep and hope that helps