11/30

This was the Monday workout

Max Squat Clean - 180. Not bad as recent max has been 185.  tried 185 but did not get under it.

https://www.youtube.com/watch?v=9FmE-PpORJU

Max Front Squat - 225.  Didn't try 235 but I was getting close to my limit for the day.

https://www.youtube.com/watch?v=fmT0o3PoIeY

Max shoulder press - 130.  I didn't get it on video but it wasn't pretty I assure you.  Here are the 125 and 135 (miss)

https://www.youtube.com/watch?v=b6Fsyr5p8go

https://www.youtube.com/watch?v=z4bE-f0vqpg

Did 13.2 Got 245, which is 2 more than in the open.  Very happy with this.  I didn't have much problem with the S2O's.  I stepped on the box jumps, which maybe I should have bounded down and up.  I was out of breath but not near my redline.  This total would have been 38th in the 2013 Open 60+.  For not being in metcon shape I was happy I did so well.

11/27

Rest day. Traps very sore.  Hips still sore but not as bad.  Stretched at home using couch, lacrosse ball and roller 

Ate okay but did go to buffet at lunch. Had salad for dinner but cake for dessert. 

11/26

Mile- 7:38. Didn't push too hard because  of Wod following. 

20 min AMRAP - 20 thrusters 75lb, 20 pull-ups , 20 burpees. 3 rounds + 28.  Shoulders got pretty tired.  Thrusters and pu s were in groups of 7/7/6

11/25

heavy single split jerk - 165.  Been a while since I did these.  172 is my all time max

https://www.youtube.com/watch?v=MnRKyqJaEUw

max power clean - 170  max is 175

https://www.youtube.com/watch?v=fVHY4XT6qxs

8 min amrap at 152 - did 16 plus two misses.  probably should have pushed harder.

max dus  - 3 tries   21.  surprised I didn't do more

20 mins stretch to start.  20 more tonight

11/24

The day could not have started worse or ended better,
It is painful to watch my snatches.  I am not sure I got below parallel.  I hit 95,missed 105 and got 100.

https://www.youtube.com/channel/UCqZCmw1Gu7zaJvpXa8Bzf3g

https://www.youtube.com/watch?v=Co3Gt6cShyg

https://www.youtube.com/watch?v=DUph3SzNFD4

Back squat was disappointing at 245.  Just missed 265.

https://www.youtube.com/watch?v=9Z8sdXFD9W0

Okay, here is the worst.  My 20 snatches @ 77lbs.  I think the time was around 3:45

https://www.youtube.com/watch?v=H3IOdxOUgmU

Here are the skills movements

https://www.youtube.com/watch?v=s8Tm0blykC0

https://www.youtube.com/watch?v=BZdDrTKBncU

https://www.youtube.com/watch?v=Ra2ONvXfg0I

https://www.youtube.com/watch?v=sOzUNQlvnRY

https://www.youtube.com/watch?v=5N03BLmrJgc

https://www.youtube.com/watch?v=Sp-v0oQs9bc

https://www.youtube.com/watch?v=NVwCwYMoXAA

I did the hs walk attempt but missed filming it. I actually did pretty well.  I got upright and had that "weightless" feeling, but took no steps.  Shoulders nice and locked.

I finished with the rowing.  1:49.5, 1:44.9, 1:43.6  I felt great doing these.  On the second I simply increased my pull rate.  I realized I am not as strong as the guys that can pull hard at the 23 or 24 ppm, so I upped it to 28.  On the last one, I really work on making my pull as long as possible and I was rowing around 1:35 for a while.  I think I was so surprised that I fell off the pace, but I think a sub 1:40 is in my future.

http://youtu.be/eCdQg-DTUCs

hey did you get this as well?  i put it through compression software to speed up uploads

https://www.youtube.com/watch?v=G2AYCUj1hYo&list=UUqZCmw1Gu7zaJvpXa8Bzf  

let me know if this works

11/21

Double barrel front squats-  x5- 75/75/85/95/105. Too light but new movement

Rest 30 secs

10 thrusters@75- 21,22,24,21,21

We need to check my depth. Feels low enough but looks marginal on film

AMRAP 20- 400m, 5 dls @275. 5 rounds

Not hard but I was pinching my neck by looking too far up on the dls and getting dizzy.  Fixed that in third round 

11/20

Warmed up as you recommended. 2 x 1 min ring hangs, lat roll outs, overhead (on foam roller) kettle bell stretch. 20 mins

randy with 55lbs. 4:21. Reps were 25,15,  10, 8, 7, 5, 5. Burn started around 35 and ramped up around 55.  Grip tired but it was my shoulders that were the limiter