my Arte Suave

Loove PRs

Main site CF wanted 2-2-2-2-2-2-2-2-2-2 of Front Squat I am also sort of following the Oly Lift WODS at MikesGym.org

1) Power snatch + Overheads: work up to 80% of best ps and do 1 power snatch + 2 ohs x 5 sets.

95#, 115#, 135#, 135#, 135#

I am still working technique on my Snatches and OverHeads. The sn and oh’s feel really really good, next week I will go heavier. The goal is 205# on my sn and ohs. I remember I couldn’t do them. But I have been working really hard on stability techniques and shoulder strengthening and overall flexibility thanks to Kelly Starrett ‘s MWOD.

2) Mainsite WOD Front Squat 2-2-2-2-2-2-2-2-2-2

135#, 185#, 225#, 235# (NEW PR), 245# (NEW PR), 255# (NEW PR for a single), 245#, 235#

before today I had the most torrid time with 225, and never did it more then 3 times!! I would constantly be forced to just do 195# and 205#..and honestly ever since I’ve been doing the Kelly stuff, I just believe his stuff has helped tremendously. 3 PRs in one session. This 255 didn’t even feel heavy. Had to stop at 8 rounds because I was running late and had to do my assistance work for lower body and had to go an hour away to teach Jiu-Jitsu.

3) The following to be done in less then 15 minutes

Single leg presses 3x6

45#, 70#, 80# (idk how much the machine weighs def more then the #s suggested, but I only counted the Plates.

GHD raises 25 total

10, 10, 5

I think I only want to post my workouts when I PR.