2/7/13 Power Clean, Dead-lift, Pistol Squats, SDLHP

Heavy Power Clean to a 1 rep.  205lbs
Progression
135 x 5
155 x 3
185 x 1
195 x 1
205 x 1
210 x FAIL
Have to be happy here.  Back has been a mess and I have not done this much for a long time.  However this was not a squat clean.  The workout called for Hang Clean.  I just can't do that with my back.  Motion jars to much.  Super happy.
NEXT Deficit Dead-lift, in cage stood on 1 level high bumper plates (SUCKED)
Progression 3 reps x 3 rounds with 2 min recovery
Warm up - 250
3 x 275
3 x 280
3 x 285
These were terrible.  Used a belt.  Back did not hurt but I just could not get the bar going.

WOD
For time:
30 Power Clean at 165lbs (supposed to be hang clean but I had to come off the floor each time)
50 Pistol Squats - 25 each leg, used rope for stabilizer.  (still suck at these)
200 x 45lb SDLHP
Splits
1 - 4:34
2 - 6:50
3 - 7:09
Total time - 18:34

Power clean took for ever having to come off the floor each time.  But also felt good to just do power clean.  Pistol squats hammered me.  I am typing this 24hours later and my legs still hurt.  SDLHP's were solid.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 17,000
Push-ups - 2,100