My Plan

Saturday's WoDs
3 rds
15 DL at 225
21 KBS at 2 pood
400m run
12:58 - the runs were awful but I really lost time on the KBS and DL.

7 rds
7 PS at 95 lbs
7 box jumps at 30 inches
7:38 - I should have gone faster with the PS but I let myself take too many breaks.

Given my weakness with overhead stuff, I went looking for some help on strengthening and form. I had found a program on Whole9life's website that focuses on low intensity and high volume. Their program boasted of some great results for the people that focused on form and quality versus max effort. Their program worked on shoulder press and Deadlift. I don't have the weight for DL, so I am going to work on overhead squat. I figure this will help with my overhead position and getting more comfortable with active shoulders. The program is here:

http://whole9life.com/2010/01/603-ptp-2/

The full description is on the 'hidden page' listed in the post. I will be doing 2 sets of SP and OHS 4days/week with focus on ideal form at sub maximal efforts. There is a slow ramp up, but I can see the shoulder press getting heavy fast. But the increased work should help with overhead strength and midline stability. it is a 6 week program, so I should see 1rm increases by mid april.