11/9//13

15min AMRAP
10 strict HSPU
10 c2b pull-ups
50" farmers carry w/ 100# each hand

Rounds: 5+4 hspu

This was fun.

Did first round all UB and was UB on c2b and farmers carry the whole time. 

Hspu:

R2: 5,3,2

R3: 3,3,2,2

R4: 3,3,2,2

R5: 4,3,2,1

R6: 3,1

11/8/13

A. Squat Snatch - build to 1RM

190, not PR

All up to 180 felt great, then jumped to 200 and failed, hit 190, failed 200 3x.

B. Squat Clean - build to 1R

Hit 250 as a PR then 255 as 10# PR. Legs were good, rack is what stopped me. Position, position, position.

+
4 Rounds for time
400m Run
30 Front Squats @ 115#

Time: 19:42

Did 15,10,5 first round then 3x10 for rest. Runs got slower each time and low back got tighter. Again, rack position. 

11/7/13

Thu Nov-7
A. Bnk Snatch Grip Squat Jerk - 7 x 2-3; rest 90sec (moderate load, focus on mechanics of dip-drive and squatting b/t your feet)

95, 95, 115, 115, 135, 135, 155

This was good work. Failed one rep, 3rd one on second set of 115 cuz I let it get out front.

B. Strict HSPU - 30 perfect reps NOT for time

5, 4, 5, 5, 6, 5

Felt great. Focused on screwing in hands, vertical spine, and tight glutes. Last rep I hyperextended thru low back some.

C. KB 2arm Push Press - 5 x 6-8; rest 90sec (hold overhead for 3sec, control negative but no strict tempo, 3sec in rack position b/t each rep)

53# for 6 reps all sets UB 

D. Strict Muscle-up - 5 x AMRAP UB; rest as needed

7, 6, 7, 5, 7

These were good. Felt like I was doing deficit dips on most of them. 3 min rest between.

+

5min AMRAP @ 100%
10 Burpees
50 UB Double-unders

Total: 0 rounds

I couldn't string 50 UB together

R1: 10 burpees then 4, 34, 37, 7 dus

R2: 10 burpees then 7, 11, 17, 10, 9

R3: 10 then 9, 11, 16, 9

Pathetic

11/5/13

Training at 5pm, not my norm.

A. 1 x Squat Clean + 2 x Front Squats - 8 sets of the complex; rest 2min (build to heaviest possible)

185,195,205,215,225,235,245.

Got 1 front squat at 245. I felt good through all of these.

B. Split Jerk Stance Bnk Shoulder Press - 4 x 6-8; rest 90sec (3sec overhead, 3sec negative)

95, 115x3. 6 reps on all. This felt better than last time but still not where I need to be.

C. Seated Neutral Grip DB Press - 4 x 10-12; rest 90sec (3sec overhead, 3sec negative)

25#, left arm lockout got tough in last 2 sets

+

EMOM for 16min

Odd - Power Clean & Jerk x 3 (use 165-185)

Even - C2B Pull-up x 10

185 all singles clean then jerk, c2b UB. No misses on c&j but no flawless either

11/4/13

A. squat snatch - 10x1 @ 165; rest 90sec

Missed my very first attempt then hit 10 straight. Got out on my toes on 4,5,6.

B. Squat clean - 5x1.1.1; rest 20sec + 3min (80-90%)

205 for 2 sets (84%), 215 for 1 (87%), 220 for 2 (90%). No failed reps. Still need rack and vertical spine work.

C. Front Squat - 3x10; rest 3min (heaviest possible)

185, 195, 205. Last rep of 205 was a struggle but got it.