October 30, 2014

Daily score: 6

Workout:


A1. Banded snatch pull; 2, 2, 2, 2, 2, 2; rest 10 sec

113

A2. Seated box jumps; 6 reps (step down) x6; rest 2 min

27 inches

+
6 min amrap:
6 deadlift 185#
250m row

3 + 2

Snatch pulls were okay but I think I may have gotten more out of them if I hadn't gone so heavy.  Box jumps were fine.  It's just the 6th rep that feels a little challenging, but not much.  The WOD went by fast...I dropped each of the dead lifts.  Looking forward to the weekend!  Thanks!

October 29, 2014

Daily score:  7

Workout:


A. Strict press; 6, 6, 6, 3, 3, 3; rest 2 min

65, 75, 75, 80, 80x2, 75

B. Static wall facing hs hold; accumulate 90 seconds x6; rest 45 seconds

45/45
50/40
30/35/25
35/30/25
30/35/25
30/30/30

C. Pike lifts; 15 reps x5; rest 90 seconds (hold for a 1 second pause
at the top of each rep)

15x5

D1. Supinated above the bar hang; accumulate 1 min x4; rest 1 min

35/25
30/30
20/20/20
25/20/15

D2. Straddle hollow body rocks; accumulate 60 sec x4; rest 1 min

60
30/30
30/30
40/20

E. False grip ring row hang; accumulate 4 min for quality

In 30 second holds


Strict press was all good until the second 80 x 3 and I just couldn't get the third rep.  Handstands were challenging today.  I was hoping to make it to 90 seconds a couple times but it wasn't happening.  However, I rested much less between getting up and down.  I definitely feel the pike lifts but they're doable.  They always make my abs cramp later, so they must work.  Above the bar hangs felt pretty good today.  Hollow body rocks were fine.  The false grip hang is fun...I can't believe how uncomfortable it is and kinda excited to work through that now not while I'm trying to get a muscle up. Thanks!

October 28, 2014

Daily score: 6

Workout:


A. Squat clean; 5 singles @88+% 1rm; rest 2 min

118, 118, 118, 123, 128

B. OHS; 6x6; rest 90 seconds

75, 80, 80, 80, 80, 80

C. Hang squat snatch; 3 reps on the min for 6 min (light and fast)

+
For time:
50 power snatch 55#
800m run


First of all, my double unders in my warm up are so much improved.  It's exciting.  And my knee never hurts anymore.  My arms were still pretty sore and stiff from Sunday.  Squat cleans were fine.  Just front squat that hard part as usual.  My knees come in after 120.  Still easy to catch though.  OHS were satisfying.   But somewhere toward the end of the 5th set my right shoulder started feeling weird.  I set up for the hang snatches, did a couple warm ups and decided my shoulder was not happy.  It's not anything bad but I was pretty sure that if I did a bunch more snatching, it would be bad.  So I called it a night.  And then I had bone broth with dinner which I'm told will heal anything...so, basically, I'll be superhuman by tomorrow.  Really though, it just feels tight and sore in the anterior region.  I stopped before it felt at all serious.  Thanks!

October 26, 2014

Daily score:

Workout:

A. Strict knees to elbow; amrap in 5 min

25

B. Strict pull ups; amrap in 5 min

18

C. Bent over supinated grip barbell rows; 6-8x5; rest 2 min

83 x 8
83 x 6
83 x 7
83 x 7
83 x 6

+
21-15-9
push press 75#
bar facing burpee

8:59

+
20 min easy mobility/yoga



strict knees to elbow

Strict knee to elbow felt weird at first.  I attached the video to be sure I was doing it right.  Strict pull ups were slow and felt pretty quick to fatigue tonight.  The barbell rows went fine.  The wod was fun.  I just barely made the 21 without dropping the bar.  But I could hardly get my arms straight and they were fried.  After that I squeaked out sets of 5.  I did jumping over the bar, bar facing burpees.  Then I did 10 mins of yoga and 10 of mobility.  Thanks!

October 25, 2014

Daily score: 7

Workout:


A. Split jerk; 8 singles @86% 1rm; rest 2 min

120

B. Back squat; build to a 10 rep max

125

C. Wall facing HS hold; accumulate 90 seconds x5; rest 1 min

90, 50/40, 60/30, 50/40, 40/30/20

D. CTB pull up tech work 10 min (accumulate perfect reps in sets of
1-2, don't rush, don't push for more than you can keep perfect)

1 rep x 10

+
Row sprint 350m @100%
rest 90 seconds
x5 sets

1:20
1:22
1:20
1:19
1:20

split jerk:

Split jerks went well today.  The video was rep 4 or 5.  The 10rm back squat was a challenge.  Hard to know what weight to start at.  I tried three times, 105, 115, then 125.  The last two reps at 125 were pretty rough so I stopped there.  Hand stands were good.  The last set I was falling apart a bit but I was happy that I got 90 on the first.  CTB was tough...I think my shoulders were just beat or I was just off today.  I could only do one at a time and really had to work for it.  Failed quite a few.  But I basically did one a minute x 10 minutes.  Row sprints sucked...not enough rest :).  But they're done now.  Thanks!

October 24, 2014

Daily score:  6

Workout:


A1. Banded snatch pull; 3, 3, 3, 2, 2, 2; rest 10 sec

103#

A2. Seated box jumps; 6 reps (step down) x6; rest 2 min

27 inches

+
10-->1
deadlift 185#
wall balls

9:56 (20# WB)

Banded snatch pulls felt weird, never done them before.  A bit of a pull forward at the end... but definitely reinforces the need to pull in toward me.  Box jumps felt good, happy to go up in height a bit.  I loved this WOD.  I was totally spent at the end, but psychologically the way it was set up I had an easy time pushing.  I did the first set of 10 DLs unbroken, then dropped all of them after that.  WBs all unbroken...I must say, I could never do more than 10 WBs in row for the rest of my life and be satisfied ;).  Thanks!

October 22, 2014

Daily score: 6

Workout:

A. Strict press; 6x6; rest 2 min

65, 70, 72, 75, 75, 70

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 45 seconds

90
45/45
24/56
50/40
50/40

C. Pike lifts; 12 reps x5; rest 90 seconds (hold for a 1 second pause
at the top of each rep)

12 x 5

D1. Supinated above the bar hang; accumulate 1 min x3; rest 1 min

30/30
30/15/15
30/20/10

D2. Straddle hollow body rocks; accumulate 60 sec x3; rest 1 min

60
35/25
35/25

E. False grip ring row hang; accumulate 3 min for quality (bottom of
the ring row with a false grip)

30/30/30/30/30/30


My neck and upper body in general were sore today from swinging that KB yesterday.  But nothing too bad.  Strict press went well.  The 6th rep was pretty ugly after the first set.  I barely made 6 on the second set at 75 so I backed off the weight.  Handstands were just okay today.  I was excited to make it to 90 seconds for the first time!  But after that they were just kinda uncomfortable and I did have some numbness that came and went in my left hand.  Feels fine now.  Pike lifts were harder than they looked on the video but I managed.  The 1 second hold at the top was the hard part.  Above the bar hang definitely got harder as I fatigued.  Hollow body rocks were uneventful.  The false grip hang was more uncomfortable than I had imagined!  It hurts, lol!  Just kinda 'pinchy' in the wrist crease.  But I'll toughen up.  Thanks!

October 21, 2014

Daily score: 8

Workout:


A. Squat clean; 8 singles @85+% 1rm; rest 2 min

3 at 108#
3 at 113#
2 at 118#

B. Squat snatch x1/OHS x5; 5 complexes @80% 1rm snatch; rest 75 seconds

73#

C. Snatch grip OH walking lunges; 20 steps x3; rest 2 min

33 warm up
43, 53, 58

+
15 min amrap:
15 russian KBS 2 pood
15 burpees

5+15

Cleaning felt great.  Good practice.  Trying to maintain good tension in the catch.  The hardest part is still the front squat.  The snatch OH complex intimidated me because I knew last week it was tough with just 3 OH squats.  And Saturday's OH squat WOD was so challenging for me.  But...I did great and felt solid today.  It took some mental toughness and focus, mostly just believing I could.  The OH lunges were okay, my wrists were getting a bit sore.  The set at 58 was pretty challenging for the last three reps.  The WOD was tough...mostly just because the KB was so heavy.  I did all sets of 9 and 6 on the KB swings and the burpees unbroken.  I was beat when it was over.  In a good way.  And the exciting things is, today I got an unexpected day off work so now I'm going to get a massage!  Woo-hoo!  Thanks!

October 19, 2014

Daily score: 6

Workout:

A. CTB pull up attempt/tech work (see if your kip strength has
increased to be able to make contact, please film)

I did it! 

B. Feet elevated on box in L position ring pull ups @21x2; accumulate
70 reps not for time

70, all sets of 5

C. Bent over DB chinese rows; 8-10x5; rest 2 min

30x10
35x8
30x9
30x8
30x8

+
20 min easy mobility/yoga

C2b first attempt

C2b  Max reps

So excited to get C2B. I haven't tried in forever and got it on my first attempt after warming up. I was kinda surprised! So rewarding and fullfilling to feel that kind of progress. Thank you for all your smart work that gets me there without breaking me :).  Ring pull ups even went fast after that excitement.  Rows were uneventfull but right arm/shoulder felt weaker today than the left. I did 15 minutes of yoga and about 20 of mobility. Thanks!!!

October 18, 2014

Daily score:

Workout:


A. Split jerk; 10 singles @80% 1rm; rest 2 min

115

B. Back squat; build to a max

170

C1. Wall facing HS hold; accumulate 90 seconds x4; rest 1 min

45/45
45/45
45/45
55/35
55/35

C2. 45 degree parallete bent knee L-sit support holds; accumulate 90
sec x4; rest 1 min

30/30/30 x 4

+
21-15-9
Row calories
OHS 65#

8:25

Split jerk practice went well. Focused on quick extension of my elbows. Back squating was heavy from the get go. The 170 rep was below parallel but not full depth so I stopped there.  Handstands are feeling so much more solid. Parallette holds were tougher today...just tired arms I think. The WOD sucked. Not cardio wise although it was a sweaty workout.  But my legs and shoulders just seemed tired and my core kept giving out. Basically my OH squats were sloppy and the most I did unbroken was 8. Even the last set of 9 I messed up in 9th rep and had to snatch it again for one.  Thanks!

October 17, 2014

Daily score: 5

Workout:


A1. Snatch pulls; 1, 1, 1, 1, 1, 1; rest 10 seconds (all >100% max snatch)

123

A2. Seated box jumps; 4 reps (step down) x6; rest 2 min

24 inch

+
Open workout 14.3 (step down box jumps)

109 (I got to 19 reps of the 185 DLs)


Snatch pulls felt good.  The slow to the knee then explode practice has helped.  The 6th rep was kinda challenging.  Box jumps were fine.  Not too taxing.  14.3 wasn 't so bad just frustrating to try and figure out where I could have been faster.  I did up until the 155# DLs all unbroken.  Most of the 155s I dropped but immediately picked up again.  I did step down from the box jumps but did them all pretty quickly.  The 185# reps were all drops but I immediately set up and picked up again.  My conclusion is I need my 155#+ reps to be as quick as my 95# reps.  Rocket science, I know.  It was a fun WOD though.  Challenging but in a heavy way, not in a 'I'm going to throw up' way.  My legs were still sore today but much improved.  It's been a long week, work and life-wise.  Hoping to recover some this weekend.  Thanks!

October 15, 2014

Daily score: 6

Workout:

A.Fat grip strict press; build to a 3rm

80

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 60 seconds

45/45
45/45
35/30/25
35/35/20
45/30/15

C. 45 degree parallete support hold bent knee L-sit; accumulate 60
seconds x3; rest 60 seconds

40/20
35/25
35/25

D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 75 seconds x4; rest 45 seconds

all sets of 10-15 seconds (took forever)

D2. Straddle hollow body rocks; accumulate 60 sec x4; rest 45 seconds

sets of 30 seconds

E. Static hang from bottom of the pull up; accumulate 5 min in as few
sets as possible

1:10
:50
:50
1:00
:50
:20

Strict press was fine.  A little ugly and slow on the last rep, left arm following right, but it got there.  First rep is the hardest to start from the bottom.  Then the middle part is the toughest.  It's hard for me not to push the bar out in front of me.  Handstands are feeling a lot more comfortable but time still seems to stand still.  No numbness, dizziness.  I didn't rest as much between attempts today either.  Paralletes felt good.  I definitely feel my abs but the shoulders are feeling pretty solid.  Oh the 90-90 L-holds...what sweet torture.  I feel cool doing them but that rapidly fades because they only last 10-15 seconds.  And at some point, my jaw will start to shake from the effort, lol.  However, I felt stronger in my low back today, not so much of a tendency to arch.  These do make my elbows ache, like the ligaments are sore to the touch.  But nothing sharp,  painful, or numb.  Hollow body rocks were a nice respite.  Bar hangs felt improved today.  Forearms didn't get quite as tight either.  Pretty sore hamstrings and glutes from yesterday.  Hoping to feel fresh and ready to try 14.3 tomorrow!  Thanks!

October 14, 2014

Daily score: 6

Workout:


A. Squat clean; build to a max

128 (7# PR)

B. Squat snatch x1/OHS x2; 15 complexes @80% 1rm snatch; rest 75 seconds

73

C. Front rack barbell reverse lunges; 20 alt'ing steps x4; rest 2 min

65x20
75x20
80x20
80x20

+
3 rounds for time:
Row 500m
15 deadlift 135#
20 burpee box jump overs 20"

20:42


I was so excited to get to set a max today!  The squat clean felt great.  It is at least a 3# PR, I had 121 marked as my last PR but not sure how I'd come up with 121 on a bar.  So I think it was either 120 or 123.  Either way, 128 is a PR.  But the interesting part is that I got under 133 three times, no trouble.  I don't want to say it was easy,  but there was nothing close to failing about any of the 3 attempts.  I just couldn't get up.  I was all the way in the bottom of my squat and I think I just lost tension in my abdomen and lower back.  My upper back felt solid though, which is an improvement.  I could bounce around a bit but wasn't going to make it up.  Alas.  The snatch/OH complex was tough.  It definitely got kinda heavy.  But was great practice.  Trying not to pull so fast/hard off the floor but rather go slower and accelerate at the knee.  My OHS position feels way more stable in the shoulders and elbows.  It's really satisfying to feel that improvement.  The lunges were painful but that's to be expected.  I just mean I hate them.  But I survived.  That WOD, gees, one of those I thought wouldn't be so bad and found out otherwise.  I was surprised how 135 felt heavy even on the first set.  I did sets of 8 then 7 for each round.  And the burpee box jump overs seemed to take forever and I was stepping up and over 'cause it felt like a good pacing idea and jumping seemed like a waste of effort.  The rows were all around 2:15 and felt like the 'rest' portion of the wod.  I have a feeling I will be sore tomorrow :).  Thanks!

October 13, 2014

Daily score: 4

Workout:


A.  Feet elevated on box in L position ring pull ups @21x2; accumulate
65 reps not for time

sets of 5

B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 4 min not for time (for quality, rest 1:1 work to
rest)

set of 25 seconds

C. Bent over DB chinese rows; 8-10x4; rest 2 min

25x10
30x10
35x10
40x8

+
20 min easy mobility/yoga


Pull ups were fine.  Bar hang was better this week but I definitely rest longer than 1:1.  Chinese rows were fun.  It was again a good day to have mobility/yoga.  I needed it.  Thanks!

October 11, 2014

Daily score: 6

Workout:


A. Push jerk x5/Split jerk x2; rest 90 seconds x6 complexes

63, 73, 83, 88, 93, 103

B. Back squat @22x1; 1-2x5; rest 2 min

115 x 2
125 x 2
135 x 2
145 x 1
145 x 1

C1. Wall facing HS hold; accumulate 75 seconds x4; rest 75 sec

sets of 40 and 35 seconds

C2. 45 degree parallete bent knee L-sit support holds; accumulate 90
sec x4; rest 1 min

sets of 30-45 seconds

+
For time:
30 thrusters 65#
600m row
60 wall balls

9:59

The jerk complex was fun. I should have started with more weight.  Back squats felt strong today, full depth.  Handstands just felt hard, like time was moving slowly.  No numbness or dizziness though.  Parallete holds were fine, my abs are still kinda sore.  The WOD was hard...mostly cardio.  The thrusters were the toughest.  Again, it's the front squat part that's hard.  My right wrist felt weird on he thrusters so after the first 10 I threw on my wrist wrap.  It didn't  take that long to put on though.  Rowing was fine.  Wall balls went pretty fast.  I'm sore today in my neck and shoulders.  Thanks!

October 9, 2014

Daily score: 6

Workout:


A1. Snatch pulls; 2, 2, 2, 1, 1, 1; rest 10 seconds (all >100% max snatch)

103

A2. Seated box jumps; 4 reps (step down) x6; rest 2 min

one set on 20 inch box the rest on 24 inch

B. Power clean; 3 on the min for 6 min @80% 1rm

98

+
6 sets:
30 seconds max reps power snatch 55#
30 seconds max reps bar facing burpees
rest 1 min bw sets

7/7, 9/6, 8/7, 8/6, 7/7, 9/7

Well my abs and forearms are sore from yesterday, not too awful though.  Snatch pulls felt good.    Forearms and grip were slightly tired.  Seated box jumps were fun.  I was going to try a  set at 30 inches but I set the box up and couldn't make myself do it!  Power cleans felt really good.  I could easily have done more weight.  The WOD was okay.  I did some weird stuff trying to figure out how to cycle the barbell faster to no avail.  Then I gave up and just tried to use good form.  I didn't jump over the bar for the burpees...not sure if I was supposed to.  Thanks!

October 8, 2014

Daily score: 6

Workout:


A. Static wall facing hs hold; accumulate 90 seconds x5; rest 75
seconds (in as few sets as possible, feet as only point of contact
against the wall, perfect shoulder mechanics)

60/30
60/30
45/45
35/30/25
35/30/25

B. Fat grip strict press @41x2; 1-2x6; rest 75 seconds

70x2
75x2
78.5x2
80x2
82.5x2
85x1

C. 45 degree parallete support hold bent knee L-sit; accumulate 45
seconds x3; rest 60 seconds

45, 45, 25+20

D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 60 seconds x4; rest 45 seconds

Max at one time = 15 seconds, least= 10

D2. Straddle hollow body rocks; accumulate 45 sec x4; rest 45 seconds

45 x 4

E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible

70

60

40

40

30

Not sore, just tired from life stress today.  This workout was long but soothing.  The handstands felt great today.  No numbness or dizziness.   Strict press was fine until over 80#.  My left shoulder definitely catches a bit...the right arm leads the way on the way up, the left having to catch up.  Parallete holds went well.  The L-holds at 90-90 sucked!  Again!  Soooooo hard.  And yes, I'm bent at the knee. I can only squeak out 15 seconds and by then my jaw is shaking.  What I notice is that when I have to let my breath out, my low back arches and then it just doesn't feel good.  But I can't hold my breath in my abdomen for forever!  Lol.  I guess these need some work.  They took quite awhile to complete.  Hollow body rocks felt great after the L-holds.  Static hang was fine, tough part was grip/forearm strength.  Also hands got a little sore.  Thanks!

October 7, 2014

Daily score: 5

Workout:

A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (88% 1rm for all)

108#

B. Squat snatch x1/Hang squat snatch x1/Drop snatch x1 - 1 complex on
the min for 10 min (light load, fast turnover, tight catch in the
arms)

53#

C. Front squat; 15, 15, 15; rest 3 min

75,75,75

+
Row 1k for time

4:22


Oh boy today I was not the smartest or most prepared. Somehow in the rush of the morning, running late, I found myself in the gym having hardly eaten anything and nothing on me but my Progenex.  I realized this during my warm up when I felt a little light headed. So I sipped the Progenex throughout the workout and survived.  The cleans felt kinda heavy but solid other than the standing up from the front squat. Snatching felt so good after not doing it for so long. The catch feels way more solid. I know it was light but I swear my shoulders and elbows hardly wobble.  The front squats were a struggle.  I really had to dig deep to get through the last set.  The row was fine but I have to admit I was just trying to get through it. I almost saved it for later after eating lunch but my day was too packed.  It was a good lesson not to be so unprepared again. Thanks!

October 5, 2014

Daily score: 8

Workout:


A.  Feet elevated on box in L position ring pull ups @21x2; accumulate
60 reps not for time

60 (10 sets of 6)

B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 3:30 not for time (for quality, rest 1:1 work to
rest)

3:30 (sets of 15-20 seconds)

C. Hinge rows; accumulate 60 perfect reps not for time

60 (10 sets of 6)

+
20 min easy mobility/yoga


Thank goodness the Broncos were kicking ass on TV and that I have a TV in the garage because this one was a little tedious.  Everything went fine, just slow.  But it was great timing for mobility/yoga since I've been so sore.  Thanks!

October 4, 2014

Daily score: 7

Workout:


A. Behind the neck seated Strict press; @31x2; 3, 3, 3, 3, 3; rest 2 min

65,70,70,70,70

B. Back squat @22x1; 2-3x5; rest 2 min

95 x 3
100 x 3
105 x 3
110 x 3
115 x 3

C1. Wall facing HS hold; accumulate 90 seconds x4; rest 1 min

60/30
55/35
50/40
34/30/26

C2. 45 degree parallete support holds; accumulate 75 sec x4; rest 1 min

75
45/30
45/30
45/30

+
For time:
Row 1k
Run 1 mile
Row 1k

18:55 

Strict press felt good.  3rd rep was a struggle each time at 70#.  Back squats felt good.  I went as low as possible.  Legs are STILL slightly sore but it felt good to squat.  The set at 115# was really tough on the 3rd rep, knees came in.  HS holds felt strong today.  No numbness.  A little light headedness and tight right shoulder but nothing serious.  Support holds felt solid.  Shaking arms though.  The WOD was fine.  I was a little hilly of a run, woulda liked to have run faster.  The run took 9:30 something.  Rows were under 4:30.  Thanks!

October 1, 2014

Daily score: 8

Workout:

A. Static hs hold; amrap x5; rest 75 seconds

61, 33, 38, 41, 46

B. Fat grip strict press @41x2; 2-3x6; rest 75 seconds

65 x 3
70 x 3
75 x 3
80 x 2
80 x 1
75 x 3

C. 45 degree parallete support hold bent knee L-sit; accumulate 30
seconds x3; rest 60 seconds

30, 30, 30 unbroken

D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 45 seconds x3; rest 45 seconds
https://www.youtube.com/watch?v=ser9v-XfQwE

10/15/10/10
15/15/15
15/15/15

D2. Straddle hollow body rocks; accumulate 1 min x3; rest 45 seconds

30/30
30/30
30/30

E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible

1min/1min/30sec/30sec/30sec/30sec


Before I can start in on today's workout, I have to cry about how sore my thighs are.  Quads are sooooo sore.  And I rolled and stretched a ton after yesterdays workout, thank goodness.  I'm already afraid of surviving box jumps tomorrow.  Okay, that's out :).  Today's workout went well.  HS holds weren't super long but they felt good, no trouble.  Well, a little light headed, but I think that's pretty normal.  Fat grip strict press felt good, a little 'getting stuck' with the left shoulder but pretty mild.  Parallete holds felt great.  A bit tough on the abs with the legs bent but 30 seconds was doable.  The 90-90 L hold was super hard.  I had a hard time keeping my low back tucked.  Just really challenging in general.  15 seconds was a struggle.  Hollow body rocks were fine, abs were getting fatigued.  Static hangs felt good and then after a couple minutes my forearms were burning.  I lived.  Hoping legs will work tomorrow!  Thanks!

September 30, 2014

Daily score: 9

Workout:


A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (85% 1rm for all)

103

B. Front squat; 50 for time @70% 1rm

105, 9:27

C. Drop snatch; 4 reps on the min for 10 min (light load, fast explosive reps)

43

+
10 slam balls (as hard and aggressive as possible)
Row sprint 20 seconds @100%
rest 3 min
x5 sets

25# slam ball, pace 1:40-1:45, approx 90 meters per row

Squat cleans were great practice.  Not heavy to get under, but got heavy to front squat.  The front squat is the hardest piece for me.  I could power clean that no problem.  It wasn't bad heavy, I just notice that was the weakest link.  So, then, 50 front squats...I did most sets of 5's with a few 3-6's.  My legs were really shaking at the end.  I went light on the drop snatch like you said and I'm glad because my legs were beat.  But I felt good and clean with the drop snatches.  The slam balls and rowing went well.  It felt good to see that I can actually row that fast just not for very long :).  Thanks!