Sunday 12.4.11

Warmup:
-Static Shoulder Stretching
-Burgener Warmup w/ PVC
-3 Position Snatch: Empty Bar, 75#

SWOD:
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 95#, 3 @ 102# (rest between each rep), 95#
-Snatch Balance: 2x3 @ 81#, 3x3 @ 88# (working on quick transition under the bar, balance, etc, so low weight)
-Back Squat: 5x3 @ 252#
-Clean Shrugs: 5x5 @ 300#
-Back Extensions: 15, 12, 10
-Knees to Elbows: 10,10,10
-Chins: 10,10,10

WOD:
"1/2 Tabata Fight Gone Bad" - 4 intervals of 20 seconds work, 10 seconds rep for each movement (10:00 total):
-Wall Balls, 20#
-SDHP's, 75#
-Box Jumps, 20"
-Push Press, 75#
-Row, for Calories

209 Reps.

My new work schedule is 4 days on, 4 days off, so you'll see some gaps in my posting.  I felt really fresh today coming off 4 rest days.  We'll see how I feel after my 4th straight day of heavy lifting...