Topping from the Bottom

Objective: Olympic Weightlifting, Strength

Warm-up: a quick one

Training: (1) Snatch, singles, 95, 105, 115, 125, 135

(2) Clean & Jerk, 135, 145, . . ., 195*, 200(PR)*

rest 6 hours

(3) OHS, fives, 65, 95, 125

(4) Front Squat, singles, 225, 245, 255, 265(f)

(5) 4 rounds
Front Squat, doubles, 225
1 arm press, 8 reps, 40

(6) Bench, 5X5, 135

(7) Dip, ladder, 1-6-1

(8) Reverse wrist curls, 3X10m, 10

* I pressed out this reps. Good enough for CrossFit Standards, but I hold myself to a higher standard.

Notes: I tried climbing again and there was actual pain in my elbow. I'm taking a couple days off and hitting the antagonists hard.

The Oly went well consider how the bad equipment/facility. For example, I have to be careful which plates I use because some get stuck on the bar. LAME!! I sorta set a PR in C&J. It is the most weight I have put from ground to overhead, but I would've red lighted in an Oly comp.

After not being in the weight room in a little while, this was a bitch. I've never been good at benching, but I now I'm pathetic. That 5X5 will make me tight and sore for days.

Bonus: I'm thinking about doing the "Josh Everett training program."