am session:
A.  Clean pull x 3 x 3 - rest 60 seconds
performed 3x3 at 140kg
111213 Clean Pulls 3x3 @140kg from Brandon Petersen on Vimeo.
+
3 rds of ,
400m Run
30 Cal Row
20 Cal AD
10 Deadlifts (275)
rest 5 minutes between rounds
did this with Lynn, so paced throughout, just worked extra aerobic stuff; didn't go nuts. 5-5:30 per round.  

pm session: 6p

5 TnG DL (clean grip)

7 no push up burpee box jump, 24”

20 sec. AD sprint @ max effort

rest 5 minutes x 3
completed - rounds below..first two rounds at 170kg...then dropped to 150kg, hands were super sensitive; struggling holding on. 

111213 WOD 1 rd 1 from Brandon Petersen on Vimeo.
11213 WOD 1 rd 3 from Brandon Petersen on Vimeo.

+
8 kb swings @ 100#

8 burpees

25 sec. AD sprint @ max effort

rest 5 minutes x 3
completed - rounds below
rd 2
111213 WOD 2 rd 2 from Brandon Petersen on Vimeo.

rd 3 
111213 WOD 2 rd 3 from Brandon Petersen on Vimeo.

Sun, 12162012

Barbell TGU Practice

Both Arms. - up & Down
45 - 65 - 75 - 95
115 - only right arm and up. Shoulders hurting from week, didn't want to overdue.

Row 2k light

Clean Pulls. X 3 Reps

225x3. 255x3 275x3
305x3. 305x3 305x3

Wed, 12122012

Dying from yesterday, wow. So sore. Knees super achy once again from pistols :-(
SUPPOSED TO BE REST DAY, but was peer pressured :-)

Power Snatch Work
135x10 touch n go
155x3 touch n go
165x2 touch n go
175x1

Cleans
185-205-215-225-235-245 (doubles)
^ taking it easy on knee.

Clean Pulls
295x3 reps. X 4 sets

Behind Neck Snatch Grip Jerks
135-185 for like triples and 5's
225x7
275x1
286x1 (was wobbly here for sure)
Have tough time it seems with the wide grip behind neck. Stabilizing is tough.