OL 121020

BBG:
15 min to establish a 1RM snatch
15 min to establish a 1RM clean and jerk
\\ Snatches were 145-160-175-180-185x, form isn't spot on, jumping a little bit early so I'm hoping after drilling some lighter weights for another month or so I can hit 190+. Clean and jerks were 175-200-225-240-245, jerks need some work, back foot is way too shallow so I'm not getting as deep as I could be, which also means I should be able to jerk a whole lot more if I drill some technique. 245 clean felt good, better than the 240 actually, I think my max clean is around 250, still room for improvement on the technique there too. Some lifts below (embedding is being dumb):

http://www.youtube.com/watch?v=rX-DmeXq5RE&feature=g-upl

Strength:
Front squat
2x5 80%
2x3 85%
2x2 90%
2x1 90%
2 min rest between sets
\\ Haven't maxed out my front squat in like 6 months so I pulled 290 out of my ass, I think it was a reasonable estimate. Got up to 260 on the 90%, pretty heavy. CNS was pretty much destroyed after the oly lifting and these squats.

Conditioning:
7 min AMRAP
7 bar muscle ups
30 double unders
\\ 5 rounds + 1 MU - wasn't sure what to expect going into this one, I figured 7 rounds would be really really really good, basically wanted to keep moving the entire time. Didn't fail any bar MU's which I'm happy with - did the first set as doubles and singles, did two middle sets at 4-3, then the remaining sets at 3-2-2. Double unders were unbroken except for one set which I had to split in two. Fun workout to do after all the heavy lifting beforehand.

I was considering doing some double days leading up to the competition on Sat, which will probably have 3+ workouts. I've quickly realized that the volume I get from these workouts (generally 60-90 min long) should be more than enough training for whatever they throw out on Saturday.

Decent piece on a former world record Westside lifter turned CrossFit athlete:
http://journal.crossfit.com/2012/10/from-strongest-to-fittestpart-1.tpl