06/07 WOD

Burgener Total
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
*Total must be done in the specified order.

Well, shoulder was feeling good enough to try this.  Haven't done any of these recently.  Should be interesting...  Did 135# during the Open WOD so figured that's what I should shoot for.  Got it, but it was a bit ugly, probably would've been red-lighted in competition.

Clean and jerk made me a bit nervous, since the clean is what I was doing when I hurt my shoulder.  Felt a tiny bit of impingement or strain on the shoulder on the jerk.  Kept the weight lower.  165#

Front squat - awhile ago did a 255# PR.  Wasn't sure what to expect this time.  Felt pretty good, was really trying to focus on staying way back and upright.  Bar in a good resting position.  Got 235#, probably could've gone more but was happy with that for the first time in a long time for that move.

Burgener Total = 535#

Looking forward to that number going up in the future when I'm fully healthy and can actually train harder.

Progression:
Snatch 120-125-135
C&J 155-160-165
Front squat 205-225-235

GPP warmup:  500 barefoot singleunders, shoulder Circuit #5 from the Diesel Crew site, hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, 10 assisted dips, 10 unassisted dips, strict pullups fat bar)
Snatch warmup:  5@45#, 5@65#, 1@95#, 1@115#
C&J warmup:  5@95#, 1@135#
Front squat warmup:  8@45#, 5@95#, 3@135#, 1@185#