Max effort day

Well this is a hectic week. We are in Santa Rosa for the Crossfit NorCal Regionals for Sara who is competing with Crossfit Los Gatos. This put a wrinkle in my lifting plans but thank goodness for my dear friend Todd Gilchrist whom was kind enough to open his gym doors to myself and friend John B. 

Also introduced 3 new lifts to the max effort day. Since I have access to barbells one of my goals is to get back to the bar for some lifting and learn the clean and snatch.

Back Squat

135/3

185/3

225/3

275/3

315/1

335/1

365/1

http://youtu.be/lSTzd9tYSBc

Enough! Felt strong and solid and again first time since last June. Strong effort and the 335 was fast. Able to keep things together technically which is crucial.

Barbell Military Press

95/3

115/3

135/3

155/2

175/1

190/1

http://youtu.be/UntBWR4dHoA

Again enough, this was a true max and got a little ugly but I stayed tight and pressed through. Solid lift and much different from the KB. A few weeks of this will be huge for my progress and learning curve.

Pull-ups

BW/3 x 2

12kg/3

16kg/1

20kg/1

28kg/1

BW chest to bar tactical dead hang: 10

Power Clean

135/3 x 2

155/3

165/2

185/2

John mentioned my third pull was slow. I totally see this and have so much work to do. At this weight it's all about muscle cleans and this is not in my best interest. I will scale back and work the 3 part clean with emphasis on pull 2 and 3. 

Great day at Old School Strength and John PR'd his power clean at 235