Total weight for the week- 37,052 pounds.
Total weight for Million Pounds Lifted Contest- 148,431 pounds.

POWER CLEANS-

5x5- FOR WEIGHT

3-8-10- 105, 115, 115, 115 (Group only made it through 4 rounds due to time)

Didn't do as well as I wanted to...but OK.

4 HSPU
8 KB SWINGS (24kg)
12 SITUP PRESS (12kg/HAND)

AS MANY ROUNDS AS POSSIBLE
WORK 8 MINUTES
REST 2 MINUTES
WORK 8 MINUTES

3-9-10- 4 rounds + HSPU + KB swings + 8 situp press (that's 4 frickin' short of 5 rounds)

I missed some time at the beginning of the 2nd round...I had to run to the bathroom (couldn't wait) thought I'd be back out before 2nd round started...

Man the situp presses really made my left shoulder hurt too.  Beyond the left shoulder thing, I did think they were a little work, but not bad. 

I got all my HSPU with hooked feet (only 2 negatives, which I re-did as full).  Not bad considering this was day 3 of not feeling very well.

"30 REPS"

R1- SDLHP (55#)
      BOX JUMPS (16")
R2- SDLHP (55#)
      HINDU PUSHUPS

ONE CYCLE IS COMPLETION OF ROUNDS 1 AND 2. 
3 CYCLES MINIMUM, NO REST PERIODS.
GOAL IS TO COMPLETE 30 REPS IN EACH ROUND.

WITH A CONTINOUS RUNNING CLOCK, DO SDLHPs FOR 1 MINUTE, DO NOT EXCEED 30 REPS.  IF ALL 30 REPS ARE COMPLETED, NEXT MINUTE IS A REST PERIOD.  IF LESS THAN 30 REPS HAS BEEN MADE, IN THE SECOND MINUTE DO AS MANY REPS AS NEEDED OF THE SELECTED EXERCISE TO COMPLETE 30 REPS FOR THE ROUND. (REPEAT FOR EACH ROUND).

IF ONE OR MORE PERSONS ARE STILL COMPLETING THE 30 REPS/ROUND AT THE END OF CYCLE 3, THEY WILL CONTINUE WORKING UNTIL THEY CANNOT COMPLETE 30 REPS IN THE 2 MINUTE ROUND.  ALL OTHERS WILL DO 30 AIR SQUATS EVERY 2 MINUTES.

FOR TOTAL REPS

3-10-10- 170 REPS (only 10 short of starting a 4th cycle.)  If my breathing hadn't become an issue in the 3rd cycle, I'd have been able to keep going.  I still wasn't feeling great...the SDLHPs were making my shoulder feel like it was on fire, and I almost hurled multiple times. 

I actually did not mind this WOD.

21, 15, 9
OVERHEAD SQUATS (95#)
DEADLIFTS (155#)

FOR TIME

3-12-10- 15.57

I actually liked this one.  This one did nearly kill me though.  Sometime during the previous night my biceps mucles in both arms, although worse in my right, cramped up.  The muscles were in hard little balls down near my elbows.  I could hardly straighten my arms all they way.  Prior to getting to the gym, where I was hoping I'd be able to work the cramps out, I literally had to pull each arm with the other to get them all the way straight.  This is not good when both components of the WOD require arms locked out straight. 

I asked Coach what he would do and worked on that and trying to get into OH squats while everyone else was doing the days prescribed warmup.  It hurt decently doing the DL warmups I did, but killed on the OH squats.  It makes it very hard to get good shoulder and arm lockout when your biceps would prefer to have your arms curled up into your body.

I was going to do this as prescribed unless it became a danger of dropping the bar on my head to do so. 

The DLs were no problem, the 21 set was unbroken and the others would've been to if my arms could've taken it. 

The OH squats, I got to 5 or 7 reps most of the time except when less than that, was required to finish the set.  If my arms had not been an issue, I could've done more reps per set fairly easily.

Hopefully I'll be feeling pretty good next time this one comes up so I can get a better time.

FRONT SQUATS-

7x3- FOR WEIGHT

3-13-10-  145, 155, 165, 170, 175, 180, 185

I know my single rep max is currently 200 pounds.  I was pretty sure that at some point in the past I was able to do 5 I think around 170-175.  I knew the 145, 155, 165 should be no problem.  I was not 100% I'd make the 3 unbroken at 185, but I did...awesome.  Hopefully that means my 1 RM will be higher next time I try it.  We'll see. 

My arms were still incredibly sore and it was even harder and more painful to get them straightened out after they tightened down after yesterday's WOD, but luckily, front squats require them to be curled up and not really hold any weight.  Otherwise....Saturday morining's WOD would've really sucked.