Sunday and Tuesday Workouts of the Day

No videos over the last few workouts, due to the fact that they have been boring workouts, so no real need to take any videos, as people would probably fall asleep watching the videos. Over the last couple of days, I have beent practicing the db snatch, which will be one of the workouts during the Regionals with 100 lbs dumbbells. ThisĀ is going to be a brutal workout, and I have never done a db snatch at this weight before. I went to CrossFit Southie on Sunday, and was hitting up some practice, and the 100 lbs dumbbell at that point seem to be out of the question. However, I would have gotten down about it, and just said screw it, but I said I have not done this movement before with this weight, so give it a couple of days. So, I got my 100 lbs dbs in the mail today, and hit some up, and got the 100 lbs dumbbells up on both hands. I was happy because now I know I can hit these during a workout, but going to keep doing tech work at least 4 days a week to gain more confidence. I am not looking to do well during the Regionals, but my goal is to get through the first 5 workouts, and just make the cut during these 5 workouts. However, an old injury in my right shoulder as appeared, and it is really bothering me, and really hindered me during my handstand push ups workout today, which over the last month, I have made huge gains. I am hoping with some ice, mobilization, and some visits to either pt or chiro, and can heal up.

Sunday, April 22nd, 2012 Workout:
A. AMRAP 20 Minutes of:
10 Muscle Ups
20 Handstand Push Ups
30 Pistols
Total Rounds: 2 Rounds plus a Half
*This workout has two goats of mine, and it was high volume. I was happy with the pistols, as I blew through this, so got to look at the positive.*
Rest Three Hours
B. DB Snatch Technique: 10 Minute AMRAP @ 95 lbs dumbbells, alternating hands
Rest 1 Hour
C. Row @ 15:00 Minutes @ 2:00 Minute Pace/500 m Row
*After 15:00 minute row, completed 30 pistols*

Tuesday, April 24th, 2012 Workout
A. Snatch @ 85% Effort, worked on technique, and worked up to 185 lbs
*This is when my shoulder started feeling like shit, and just was killing me*
B. Hang Squat Snatch + Snatch Balance + Overhead Squat x 5 sets @ 155 lbs
C1. Front Squat @ 20×1, 5 sets of 1 rep, 235-265-275-285-285
C2. Pull-Ups x 22 reps x 5 sets
D. Depth Handstand Push Ups x 3-5 reps x 5 sets, rest 2 mins, used 25 lbs plates
*My shoulder was spent during this, and just focused on quality*
Rest 3 Hours
E. 5 Sets of the following:
Weighted Pull Ups @ 20 lbs Vest, 5 sets of 4-5 reps
Weighted Ring Dips @ 20×1, 5 sets of 7-9 reps