Latest workouts

I haven't jumping hardly at all lately.  I am focusing on getting some solid strength numbers.  Plus, I just haven't had good opportunities to get to play bball.  I am going to add 1 plyo exercise to my warmup each workout day.  Anyhow, here's what I've been up to:

6 Oct 12 Press 5 x 45# 5 x 95# 3 x 115# 5 x 120# 5 x 140# 5+1 x 155# Wanted 8 on the last one but whatever. Hang Snatch 6 x 2 @ 60# EMOM I made sure to go into a deep OHS position, pause then go up. Definitely feeling more comfortable in that position.

7 Oct 12 Rest day. 8 Oct 12 Squat 5 x 45# 5 x 135# 5 x 155# 3 x 185# 3 x 210# 3 x 240# 3+2 x 265# Not bad, felt kind of heavy, but good. Snatch 3 x 70# 3 x 85# 3 x 95# Felt really good on these. Really got deep in my OHS position. Feel like I'm getting better! Run 1.5 mi run in 12:30 (8:20 min/mi) Ran home from the Auto shop, it was a little chilly but I tried to focus on my form and really moving efficiently. Felt pretty easy.

9 Oct 12 1.5 mi run 12 min (8 min/mi) Same run as yesterday, just in reverse. Back was a little tight but not too bad. Going to do speed work at lunch.

9 Oct 12 (Cont) Lunch CFE Warmup: 5 min jog Workout: 3 rds of: 200m - 400m - 600m Rest=1:1 Rd 1: 39.45 s (4:58 min/mi) - 1:27 (5:26 min/mi) - 2:27 (6:16 min/mi) Rd 1: 40.75 s (5:18 min/mi) - 1:32 (5:49 min/mi) - 2:26 (6:14 min/mi) Rd 1: 42.87 s (5:41 min/mi) - 1:38 (6:09 min/mi) - 2:30 (6:40 min/mi) Total distance: 3.1 mi Pretty good run. Tried to control myself on the 200s and I guess that helped. Still fell off my pace but not that bad. Need to work those 600 and 800 distances more I think.

10 Oct 12 Bench Press 5 x 45# 5 x 95# 5 x 115 3 x 140# 3 x 165# 3 x 195# 3+4 x 225# PR!!  BOOM!! Most reps I've ever done with 2 plates. Not earth shattering by any means, but it's always been a personal goal to rep out 225, and I fo sho did it. Bar touched chest every time! Hang Power Cleans 5 x 2 @ 95# EMOM WAY TOO LIGHT!!!! Need to at least be 135#. Holy crap! I planned on doing a WOD but my little girl is sick and threw up so I had to run to the store to get a thermometer and some kids tylenol. I feel terrible for my little one. It's not serious, but she just looks so sad.