Total weight lifted for the week:  38,782 pounds
Total weight lifted towards 1 million:  232,816 pounds

10 MINUTES FRONT SQUATS
(FOR WEIGHT AND REPS)

REST 3 MINUTES

20 ALTERNATING BETWEEN PULLUPS AND DIPS
FOR MAX REPS OF EACH

3-29-10- 140# for 45 reps,  60 reps on both the dips and pullups
              (bench dips- knees bent, 1.1.3.3 bands on pullups)

There was no prescribed weight, assistance or type of dips, so everyone was allowed to write this up in the black. 

This WOD will be repeated once a week over the next 6 weeks.  The goal...after the first workout, is to increase the number of reps performed by 20%.  After this has been reached, then the weight on the front squats should be increased by 5%, and the dips and  the pullups should be made harder. 

I liked this one... although the next day I woke up with both legs sore in the quads and all glutes sore.  By the time the WOD rolled around, only the quads in my left leg were still sore...weird.

FUNCTIONAL FOCUS- STRONGMAN STUFF

SLED PULL/DRAG (6 ROUND TRIP LAPS)
SANDBAG CARRIES (BEAR HUG TO HOLD) DON'T KNOW WHAT THE LBS WERE (9 ROUND TRIP LAPS)
TIRE FLIPS (3 ROUND TRIP LAPS)

3-30-10-  Time was somewhere in the 21-22 something range.  Don't remember

This was done as a team workout.  There were only three of us so we only had one team.  I worked out with Katy and Devon.  I was involved in pretty much the entire thing.  The initial plan as set by the others was we would do the sled pull/drag in pairs, sharing the the reps.  I ended up being involved in all 6 reps.  Next I went to sand bag carries.  Katy and Devon had completed about 4.  I ended up doing all the remaining carries while the other 2 rested.  Katy and Devon made it about 1/3 of the way down on the first tire flip lap while I finished the last sandbag carry at the prodding of Coach.  I then jumped in.  We were going to rotate 2 flipping, one off and switch each flip...that didn't happen very well either.  On either the 2nd or 3rd lap of the flipping I did many flips alone while the other 2 rested.  I got to rotate out about 3-6 times during the tire flips.  

I was OK with this WOD, glad when it was finished as it was a rough 22ish minutes.

I actually got to the box just before 6pm.  I changed my clothes and did 6 rounds of snatch deadlifts, 5 rounds of snatch push press, 3 rounds of power snatch from the hi-hang, 3 rounds of power cleans from the hi-hang and one round of snatch balance.

I worked pretty hard during that half hour.  I had plenty of emotional (almost like nervous) energy to burn off.  I had just come from a viewing (day prior to the funeral), for a great lady Mrs Beeson.  She was one of the librarians at Pomona and her husband was one of the gym teachers and head wrestling coach forever.  They were also pretty good friends of the family.  I don't deal with death of people I care about very well.  Tough day all the way around.

SPLIT JERKS 5x3
TGU 3x1

FOR WEIGHT

3-31-10- Split Jerks- 110, 120, 130, 135, 140
     TGU- right only- 3 with 35# dumbbell
             left- 6 windmills with 35# dumbbell

I like split jerks.  Got a PR with 140.  One was fairly close to lockout at landing even.  Much better than last time I attempted that weight.  

My shoulder hasn't liked TGU's for several months now.  I attempted to do a 20kg KB first and I always start with my weak arm, but it just wasn't happening.  I even attempted it with the 35# dumbbell, but it still was just not going to happen.  That's when I asked if I could do the 3 TGUs on the right side and 6 windmills on the left.  Not overly happy with it, Coach agreed. 

I was emotionally drained coming into this workout and really feeling physically exhausted because of it.  I attended the funeral for Mrs Beeson before coming to this WOD.  I went to bed super early for me this night too.

NATE 
AMRAP 20 MINUTES

2 MUSCLE UPS
4 HSPU
8 KB SWINGS (24kg)

4-2-10- 10 rounds + 2 muscleups
                (pat's transitions, hooked feet)

I don't mind this one too bad.  Oddly both times I have done this WOD I was not feeling well.  I still managed to add one complete round onto what I did last time and my MU transitions were better and last time I used a big green band with hooked feet for my HSPUs.  So harder/better work and an extra round.  I can live with that.

After the WOD I tried a band assisted muscle-up on the rings hanging from the pullup bars.  I had to bend my knees and lean back to get straight arms to start, but I really wanted to get to that full extension with a false grip to begin. I got a couple of the ones I tried.  I wanted to make sure I was actually doing the transition not jumping or faking my way into the dip position.  I used a #2 & #3 band on each foot for assistance.  I my weight hadn't shot up in the past 2-3 weeks I probably could've done it with less.  I am not sure why my weight has jumped, but it's killing me on several of the bodyweight exercises.  I now have a couple of "whip marks" from the bands on the back of my left upper arm, where the bands hit when I got out of them without help...oooppps.

DEADLIFTS
5x5
FOR WEIGHT

4-3-10- 235, 255, 255x3, 245, 245x2

My hands were/are killing me.  I was having a very hard time holding onto the bar, this started as low as 135#, I thought/hoped it would get better as I warmed up.  But no...got worse as the WOD went on.  I actually opted to stop 2 sets at less than 5 without even attempting the last reps my hands hurt so bad.  By the time the WOD was finished I couldn't even pick up a 10# plate without severe pain.  I had trouble opening my protein drink, and it hurt to hold onto the steering wheel to drive.  As I was talking to Patty while she was warming up on her DLs, I noticed that not only did my hands hurt but they were pretty swollen. 

My initial plans were to do the 800 session doing heavy deadlifts in my usual sumo-stance, then stay for the 900 session if there was room to work on heavy closed-stance.  That didn't happen either.  I really want to know what is causing the pain/swelling.