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 - 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 - 12Nov08

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

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

Catalyst Athletics - 13Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

Front Squat: 190x3x4

Snatch Pull: 115x4, 125x3, 130x2

Push Press: 140x5x5

Skipped the extra core work today due to excessive soreness - this is a stepback week after all. :-)