An exercise in underestimation and stupidity

3RFT
5 x 30kg Hang Power Snatch
Run 200m

6:56

Underestimation? I tried the 30kg, pressed the reps and out thought, "I'm not getting 12 reps with that or 4 rounds, better cut it back".
Stupidity? Aside from whacking my nose and forehead as I practised, which is just a lack of coordination stemming from lack of practise, the really dumb thing was 2 reps into the first round I remembered that power snatches just mean catching above parallel. You don't have to receive the bar at full height. Things got easier then.

Nearly went for a 4th round, decided to stick to the (revised) plan and stop at 3 and sulk about it.

Deadlifts

3 x 137.5kg PB
15 x 100kg

Not as tight as I should be on that top set.
Now I have a problem, that's all the plates I have.

I do have some nominal 2.5kg collars whose weight I don't trust at all.
Not quite sure what to do until I can get more plates.

Back squats

3 x 72.5kg
20 x 40kg

The heavy stuff was just yuck. Shoulders hurt horribly, the bar kept slipping down my back and I couldn't get my hips to line up correctly.
My right hip is bothering my now, not like the left was, down the joint between the sacrum and ilia. I think I might be overdoing trying to roll my hips back like Kelly says. The reps where I didn't do that well look better to me than the ones where I did.

But, the high reps were easy. Some weren't as deep as I'd prefer. None were blatantly high.

Press and jump

10, 9, 8 => 2 x 30kg press
2, 4, 6 => 20 x 20" box jumps

17:26

Messed up the counting a fair bit, did 8 box jumps about 4 times, found I was heading to doing 18 box jumps on the round with 2 presses so tacked a couple on a bit early to gain ground.

Presses were presses. Some of them a bit ugly where I didn't break them in the right places.
Box jumps were jump and step down. Mostly good clean, crisp jumps, better than usual.

Mini version of Jeff's workout

AMRAP 12
5 x 50kg power cleans
5 x beginner rope climbs

7 + 1 clean
1 1:02
2 1:24
3 1:48
4 2:00
5 2:04
6 1:46
7 1:40

I have watched the video of the power cleans yet.
I know I muscled many of them up, what I'm more interested in seeing is what the ones that felt good looked like. Pretty sure I'm not reaching full extension and pulling early. We'll see.

Rope climbs became a joke. Forearms just burned out.

Fun. Glad I didn't up the ante as I toyed with and try for power cleans and anyway overhead.

Oh and the big boys did
AMRAP 12
5 x 70kg power cleans
3 full height rope climbs

They got 5 rounds

Had a look at the video and grudgingly willing to post it.
http://www.youtube.com/watch?v=Yr9LRIXD3KU
Cleans aren't as bad as I thought. Still lots to work on, especially that hips forward thing I do to receive the weight. That just has to stop!
I shouldn't be going up on my toes as much or as early as I do and need faster elbows.
But in many very important respects they're quite sound.
Do for now at any rate.

Deadlifts

2 x 137.5kg PB
Some x 100kg

This one I did need the excuses for and I didn't have any.

It's still a personal best, but I wanted that triple tonight.
Just felt heavy, or more, I felt weak.

Back squats

3 x 70kg
20 x 40kg

I had all kinds of excuses ready about how doing lots of air squats yesterday tired my legs out and on the first set with the bar I thought I was going to need them. Then the bar still felt light at 40kg and at 60.
At 70 it didn't feel heavy, but keeping good form became hard. The video is still copying from the memory card so we'll see how well I did.

I tried very hard to keep my upper back tight, lower abs tight and rotate my hips back into the socket. It's still hard to get right under what is for me a heavy load, but I can do it some of the time. I don't know what makes it so difficult, whether I'm too loose in some areas or too tight in others. But I'll keep working the squats and the stretches and something will probably come to light.

Runs and squats

4RFT
400m
50 squats

26:55

1 5:53
2 5:31
3 7:07
4 8:22

First half of round 3 and all of round 4, squats were to an 8" block.
Because it was there.

Backwards 9x5 Fran

Got the order backwards

9 RFT
5 x pull-ups
5 x 20kg thrusters

9:33

1 0:55
2 0:48
3 0:51
4 1:01
5 1:06
6 1:11
7 1:14
8 1:15
9 1:10

My grip, left hand especially began failing me on the pull-ups.
The bar felt light on the thrusters, but the groove was a bit off. I videoed it, so I'll horrify myself by watching what I was actually doing in a minute.

Hmm.
Not sitting back enough.
Leaning forward too much.
Abs not consistently tight. They were sometimes.
Not pushing my knees out enough.
Not pushing my knees back to initiate the ascent
Not driving my hips early enough.
The last two together saw me starting the push-press with my knees still bent and forward. No wonder my knees hurt after thrusters.

From what I can see of my feet flailing in and out of frame my kip needs some work too, very weird timing going on.

I did get my breathing right in the last few rounds. Out in the push-press, in at the top and hold through the squat.
Finish position was good, arms well behind ears with no turtle necking.

It's a data point. But not a strict comparison with the correct order last time.
It wasn't raining this time, so that helped.

Deadlifts

3 x 135kg PB
1 x 137.5kg PB

Thought I'd try for a triple at the next weight up, but not tonight.

My head was more into it tonight, thank goodness, I've been getting worried at how little focus I've been bringing to these lifts.

I need a strategy for my breathing in multi-rep sets. I can get tight for a single, but I can't hold it through a triple and most of that is due to poor breath control. When that goes my mid-section relaxes and it's a fight to get it back while I'm bent over.

Back squats

3 x 65kg
20? x 40kg I lost count

Nothing was as good as I'd like, but nothing was too bad and that's pretty OK.

The high rep squats were some of the best, so I think I need to warm-up more.
I was very tight from push-ups yesterday and getting under the bar was a mission. At the end of the high rep set I was in real pain.

Distracted abbreviated "Brendan"

5 RFT
10 x 60kg deadlifts
10 push-ups

13:07

Visiting kid again and her version was
3RNFT
10 x 12kg T-handle deadlifts
15 push-ups on a mattress so her new white tights didn't get dirty

Spent all of her workout make sure she remembered all the deadlift cues we went through, so she "won".

Next time I'll remember to break deadlifts down into smaller chunks and allow time to keep an eye on her.

My time includes the time spent coaching her.