[BigAl]

WORKOUT:
Meant to hit up the MASC for some O-lifting but by the time I got finished doing some paperwork to be an Army Reserves prospect, it had already started and I wouldn't have gotten much of one in. So instead I hit up my gym and did some stuff in the back.

Hang Power Snatches: 45x3, 65x3, 85x3, 95x3, 95x3.
I was going to do full snatches but decided to do hang power ones instead so I could get a better feel for the movement and also since I was using regular plates and not bumpers. Not bad.

Overhead Squats: 45x3, 65x3, 75x3, 75x3, 85x3.
ATG. Starting to get a better feel for these. I had to focus on making sure the bar was more behind me than right above me and really keeping those heels down, but I started doing much better on these I think. I at least felt a lot more balanced on most of them.

Power Clean and Power Jerk: 95x1, 115x1, 135x1, 155x1, 175x1.
Not bad after all that intense shoulder stuff from before. My power clean sucks once it gets heavy, I use too much brute strength and not enough technique. 175 wasn't too bad, but my shoulders were fried so I decided that was good for today.

Treadmill: 20 minutes, nothing too intense, various inclines and speeds.

Plate Stacks: 2x20 each side, using five 45's.
Got this idea off of Craig Smith at KiltedThrower.net. I set up a platform behind me about waist-high then stacked five 45's on one side. Then, twisting at the sides and on the balls of my feet, I would move the stack from one side to the other, 20 times per set (so moving the stack 4 times total). These worked my obliques pretty nicely, I like them. Incredibly noisy however, as rather than crunch your fingers between the plates you have to kind of drop them on top of one another.

Medicine Ball Breakfall Throws: 6 or 8 times with a 10lb ball.
Something I used to play around with before: while on your knees you toss the medicine ball forcefully over your head and then let yourself fall forward into a breakfall. A Judo guy taught it to me, increases your upper-body explosiveness and helps your ukemi (falling skills) at the same time.

Nice little workout. Felt a lot of spring in my step after all the explosive exercises and the cardio. Weighed in at 185 before the workout (got my BF% tested too, I'm at 20.49%), 181 after workout. Gotta drop those few extra pounds so I'm 175 by Xenia (Sept 16th).