CA WOD - 29Nov08

Snatch - 180, 190 (Fail x 3)
Clean & Jerk - 215, 235 (Clean PR, Failed on Jerk)
Back Squat - 315 (Just missed it)

CA WOD - 27Nov08

(Snatch + Power Snatch) x 4 sets - 115-lbs
Snatch Balance - 175-lbs

CA WOD - 26Nov08

Muscle Snatch - 155 (Tie PR)
Overhead Squat - 235 (PR!!!)

CA WOD - 24Nov08

Back Squat - 275 x 2 x 2
Shoulder Press - 150 x 3 x 5
Snatch Pull - 205 x 1 x 2

CA WOD - 22Nov08

Rack Jerk (Behind the Neck) - 255 x 1 (PR!!!)
(Muscle Snatch + Snatch Balance + 2 Overhead Squats) x 3 sets x 145

CA WOD - 21Nov08

Snatch - 185 (Bodyweight!!!)
Clean & Jerk - 225 (PR!!!)
Back Squat (High Bar/A2A) - 305

I guess you could say that today was a good day. Ironically, it didn't start off too great; it took me quite a few reps at 95-lbs to get in a groove. Lots of aggression and controlled rage after that though. I wish every day in the gym was like this!

CA WOD - 19Nov08

Snatch Balance - 175 x 1 (PR)
Front Squat - 225 x 2 x 5
Snatch Pull - 185 x 3 x 3

3 Rounds for Time:
- 10 Broad Jumps
- 10 KB Swings, 55-lbs
- 10 Push-ups

Time: 2:56

CA WOD - 18Nov08

Back Squat - 270 x 2 x 5
Shoulder Press - 147 x 3 x 5 (PR!!)
Snatch Deadlift - 195 x 3 x 3
Ring Dips - 20, 12, 10
Weighted Side Bends - 75 x 20 x 3

Soccer - 14Nov08

Played soccer tonight. We started off with about 20 minutes of conditioning work and then went into a full field scrimmage. I played in goal. It felt good to be back in the goal, but I was definitely rusty. All-in-all, today was a good day.

CA WOD - 14Nov08

Overhead Squat - 215 (PR!!!), 225 (Fail x 2)
Tall Clean + Push Press + Push Jerk - 155 x 3 sets

The OHS felt really solid at 215. At 225, I got stuck both times coming back up at about 3/4 of the way, I just couldn't seem to get my quads to finish the lift. Oh well, on the plus side, both PJs at 225 felt really smooth. Should be up to 245 next week.

CA WOD - 12Nov08

(2 Front Squats + Push Jerk + Split Jerk - 185-lbs) x 4 sets
Snatch Pull - 175 x 3 x 3

11Nov08

Muscle Snatch + Overhead Squat - 155
2-position Snatch (Floor/Midthigh) - 115 x 2 sets
2-position Clean & Jerk (Floor/Midthigh) - 155 x 2 sets

CA WOD - 10Nov08

Back Squat (High bar) 260 x 3 x 5
Clean Deadlift - 275 x 3 x 3
Shoulder Press - 145 x 5 x 3 (PR!)
Ring Dips - 19, 10, 9

CA WOD - 8Nov08

Snatch - 165 (Tie PR)
Clean & Jerk - 215 (PR for both!)
Back Squat (High Bar) - 295

CA WOD - 7Nov08

Snatch Balance - 165 (Tie PR), 185 (Fail)
Tall snatch - find a challenging but fast weight (105-lbs) x 2 x 5 sets

CA WOD - 5Nov08

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 {195/205/225} {195/215/225} {205/215/225}
Snatch pull - 165 x 3 x 3
Rack jerk - 235 (PR!!!) ; 195 x 1 x 2

3 rounds for time of:
20 kipping pull-ups
7 box jumps

Pullups in the first 2 rounds were chest to bar, last round was chin over bar.

Time: 3:35

CA WOD - 4Nov08

• Muscle snatch - 145
• 3-position snatch (floor, knee, mid-thigh) - 110 x 3 sets
• 3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

CA WOD - 3Nov08

Back Squat (High bar) 255 x 3 x 5
Snatch Deadlift - 185 x 3 x 3
Shoulder Press - 140 x 5 x 5 (PR!)
Ring Dips - 18, 11, 7

First day back to full volume training. Sleep cycle has been way off during the last week for some reason, didn't feel really strong when I started out, but felt better as I got warm. Knee felt 100% today.

Olympic Lifting - 1Nov08

Muscle Snatch - Snatch Balance - Overhead Squat x 2 Complex - Worked up to 135
Push Jerk - Worked up to 225 (Tie PR). Failed at 235.

Starting Monday, I'll be back doing the Catalyst Athletics WODs from where I left off. The knee is feeling more or less back to normal so time to get serious again.