* Front squat - (185# x 3, 195# x 2, 205# x 1) x 3
* Snatch pull - 135# (of snatch) x 3 x 3
* Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
I think I loaded the front squat too heavy....and my left shoulder which has been hurting all week since the seminar started acting up again during the FS and Snatch Pull...so only pulled 135 and tried one set of rack jerks before calling it quits...
I don't really feel like I've been over doing it this week, but then again, my shoulders definitely aren't used to this type of workload. Thank god tomorrow is a rest day. I'm doing my best to try this out for a month but I almost quit midway today to do the 30 min AMRAP run/l pull up/GHD/K2E that my gym was doing...
If this doesn't work out I might just try doing 1 heavy lift before 2/3 WODs and see how that goes... would probably be best to do snatches and C&J on bodyweight oriented WODs (like angie/barbara) huh?