SFG WOD 100903 -- OHS, clean & jerk

Another lifting day.

Over head squat:

• 5 x 95, 5 x 135, 3 x 155, 3 x 175 (new PR)

I am going to lock this movement down. As far as I'm concerned, this is the king of squat movements. My goal is 15 x 185 and 1 x 225.

Clean and jerk:

• 5 x 3, 135

I did 4-5 reps on most sets. This is light weight, worked form. My form needs a lot more work. Now I just muscle the weight.

Areas to improve:

• getting my elbows around quickly
• catching with a good shelf
• jumping my legs to full extension

I finished with:

dead hang pull ups chest to bar:

• 5 x 5

This is another movement I'm going to hammer.