10/30 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Okay, did this back on 12/4/10 and was pretty happy with the results then:

Clean - 211 (power clean)
Bench press - 231 (best ever)
Overhead squat - 196 (PR by 20#!!! Captured on video - legit depth)
TOTAL - 638

So my expectations weren't great knowing how little I've done with really heavy weights. During the bodybuilding working out there was some bench press, but no single rep maxes or really heavy stuff. So I was really happy when I did the following:

Clean - 215
Bench press - 240
Overhead squat - 175
TOTAL - 630

First two were PR's! Disappointed on my overhead squat since my PR is 196, but I could tell it wasn't going to happen. Very shaky with 185 overhead, then lost it pressing out of the hole. Definitely need more midline stability/shoulder strength. But overall I was pleased with the results.

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)
Cleans - 6@135#, 1@185, 1@205, 1@215
Bench - 6@135#, 4@185, 1@205, 1@225, 1@240, 1@245(F)
OHS - 4@135#, 1@165, 1@175(F), 1@175, 1@185(F)