1RM day!

Deadlift
1 x 150,5 kg (+5 kg)

Bench Press
1 x 80,5 kg (+1 kg)

Shoulder Press
1 x 66,5 kg (+2 kg)

Woot! DL was a good, solid rep with good form. I was struggling on the BPress; SPress was decent. That's quite an improvement; the current program can't be that bad after all. I'll keep on doing this.

Skill Work:
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
Snatch - Heavy Single 1 x 52,5 kg

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 115,5 kg

I had to try two times on the last rep; on my next 3RM, I'll not up the weight.

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Subbed Burpees:
15 (01:03)
10 (00:43)
5 (00:20)
10 (00:41)
15 (01:04)

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Split Jerk - 58,5 kg x 2 x 2

Strength:
Back Squat - Set a new 3 Rep Max
1 x 3 x 102,5 kg

WOD:
5 Rounds for time:
- 5 Deadlifts, 102,5 kg
- 10 Burpees

Time: 25:26

Added handstand practice to the warmup. I got 10 seconds without leaning against the wall, twice! Wo-hoo!

Strength:
Overhead Squat - Set a new 3 Rep Max
3 x 62,5 kg

WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.

I did 10 Burpees each round instead.

00:39
00:40
00:37
00:38
00:40
00:39
00:38
00:44

Added some handstand practice to the warmup - at least I do manage to kick up into a handstand against the wall; this is quite an improvement. No way I can do unmodified HSPUs on tomorrow's WOD, though, I'll have to sub.

Set a new 1 Rep Max!

- Snatch
- Clean & Jerk

Treat this as if you were at a competition. You are to take 3 attempts per lift.

Snatch: 49,5 kg - 50,5 kg - 51,5 kg

Clean & Jerk: 67,5 kg - 70,5 kg - 72,5 kg

Skill Work:
- Snatch Pull - 45,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 44,5 kg x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 112,5 kg

WOD:
Sprints
10 x 20 Rope Jumps
1 minute rest between each set
(09; 09; 13; 10; 09; 09; 09; 09; 11; 10 seconds)

Added Double-Under practice. I suck at DUs.

rxed were 100 meter sprints. The 20 r-jumps were definitely easier than the sprints would have been, but I'm OK with that.

Skill Work:
- Overhead Squat - 50,5 kg x 2 x 2
- Snatch Balance - 50,5 kg x 3 x 2
- Snatch - 54,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 96,5 kg

WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 DB Thruster, 10 kg each
- 25 Sumo Deadlift High Pulls, 33,5 kg
- 25 Box Jumps, 31 cm
- 25 Push Presses, 33,5 kg
- 25 Burpees
Rest 1 minute between rounds.

Round 1: 10:32
Round 2: 13:42
Round 3: 13:16
Total Time: 37:30 (excluding rest time)

This was brutal.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 42,5 kg x 3 Sets
- Snatch - Heavy Single - ditto 42,5 kg

Strength:
Shoulder Press - Set a new 3 Rep Max
1 x 3 x 56,5 kg

WOD:
"Nancy"
5 Rounds for Time:
- 80 Jumpropes
- 15 Overhead Squats, 42,5 kg

Time: 13:18

My Snatch is still low, but that's OK. It seems it's getting enough training to go up soon... Also, I forgot about the Heavy Single Snatch until after the WOD, which left me too smoked to get a higher weight.

Skill Work:
- 2 Position Clean (Above Knee, Floor) - 52,5 kg x 3 Sets
- Clean Pull - 78,5 kg x 2 x 2

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 92,5 kg

WOD: 2 Rounds for time: - 100 SDLHP 20,5 kg - 20 DB Swings, 23 kg DB - 20 Push-ups
Time: 24:56

Scaled the WOD to two rounds. This was one hell of a workout.

Jan 5th WOD:

Hang power clean 1-1-1-1-1-1-1 reps

1 x 52,5 kg
1 x 60,5 kg
1 x 66,5 kg
1 x 72,5 kg Failure
1 x 70,5 kg Failure
1 x 66,5 kg
1 x 67,5 kg PR

Crossfit WOD 04.01.09:

Deadlift 3-3-3-3-3 reps

3 x 82,5 kg
3 x 88,5 kg
3 x 96,5 kg
3 x 102,5 kg
3 x 82,5 kg

Since I hit Failure on 102,5 kg last week with a single rep, I'm pretty OK with this result.

Added some grip work, and a few pullups for fun.

Power Clean 1-1-1-1-1-1-1 reps

(Mainpage WOD was Snatch, but I've never done any, and I won't start learning them with a MaxEffort.)

62,5 kg
67,5 kg
70,5 kg
74,5 kg
78,5 kg Failure
75,5 kg PR
66,5 kg

Added 15 x weighted situps, pushups, db rows.

Deadlift 1-1-1-1-1-1-1 reps

92,5 kg
102,5 kg
112,5 kg (previous PR)
118,5 kg Failure
114,5 kg PR!
106,5 kg
102,5 kg

Front squat 3-3-3-3-3 reps - Max Effort!

Like I needed that after yesterdays back squats...

3 x 68,5 kg
3 x 72,5 kg - PR
3 x 76,5 kg - PR
3 x 80,5 kg - PR
3 x 82,5 kg - PR

:D Not having to clean the bar first is a huge help.

Push Press 1-1-1-1-1-1-1 reps.

58,5 kg
60,5 kg
62,5 kg
64,5 kg
66,5 kg
68,5 kg
69,5 kg PR Wo-hoo!

Added 15 x weighted situps, pushups, db rows.

Also, I got on a scale this weekend: 75 kg at 180 cm. So, not quite at bodyweight Push Press...