4 pr's

oly lifting:
3x3 hang power snatch = 60kg/65/70x1 pr
3X1 Power snatch = 60kg/65/70kg pr

wod#1:
with a 20kg weight vest complete:
3 rounds of -
7 deadlifts 120kg
7 hand release push-ups
3 rounds of -
21 squat jumps
7 toes to bar
100m KB farmers carry 2x20kg kb
28 box jumps 24″
100m KB farmers carry
3 hand release push-ups
17 min cut-off

total=17:00mins (just missed out on last 3 reps/did them after time anyway..)

wod#2
2x 1min hollow body hold
then
5x3 close grip bench press = 70/75/80/85/90kg pr
then
e.m.o.m 3x80kg hang power clean for 7 mins
then
1 attempt at max 100kg hang power clean = 3reps!

Took a week off last week to recover and watch the regionals. First serious day back and i got 4 pr's! Im all fired up from the regionals and am ready to step up my training in order to either be in a team or compete individually next year. Following abit of outlaw programming i have been doing alot more olympic lifting before wods and am feeling much more confident and stronger in both oly lifts.
The vest made it super hard to breathe during the wod! would have been much faster/easier without the vest but thats not gonna make me better. Collapsed on the ground after the final 3 pushups and match had to remove the vest for me i was so wiped. Heaps of fun tho.
In the arvo me and pete did close grip bench for some pressing strength. Hit 90kg for 3reps which is more than my normal bench! SAWEET!
Lastly, did some hang power cleans every minute on the minute. Getting my inspiration from Rich Froning, e.m.o.m is a great way to work on movements and get alot of volume in without going to exhaustion! Going to be doing lots more in my programming. Watching the regionals wod 2 on the weekend which involved 30 hang power cleans at 100kg, I wasnt sure if i was able to do any so Match told me to give it a go because he thought i would be able to. I got 3 reps in a row! huge confidence booster that i am stronger than i thought.
Regionals 2013 babeh.