Nov 27, 28, 29 & 30 - Shane's WODs

Nov 27:
Was supposed to be a rest day but I felt like doing something so I worked up to a 1RM on benchpress with my Dad there as a spotter.  Was really amazed at how much strength I have lost in my chest.  About 6 years ago I put up 385#.  This time I only got 295#.  Pretty weak.  I finished with some light cool down sets and some push-ups.

Nov 28:
from Catalyst Athletics:
Snatch - (135# x 1, 135# x 1, 155# x 1) x 3

Clean and jerk - (170# x 1, 180# x 1, 190# x 1) x 3

Back squat - 205# x 6 x 4 - 3 sec pause in bottom

Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups

I made either 6 or 7 rounds, I lost track.

Nov 29:
from Catalyst Athletics:
Power snatch + hang power snatch + 2 snatch balance - 115# x 4 sets

Push press + power jerk + jerk - 185# x 5 sets

3 rounds for time:
250 m row sprint
10 kipping pull-ups
3 min rest

Nov 30: today will be a rest day.