5/15/14 pm

A. Split Jerk Recoveries - 7 singles; rest 3min (heavy across)

255,265,275,285,295,305,315

315 is a 40# PR

Everything from 285 up was a PR

B. TnG Push Press - 3,3,3,2,2,2; rest 3min (heavy across)

185, 195, 205, 215, 225(1), 225(1)

That's a 10# PR!!!!

C. Split Jerk Stance Bnk Press @30x1; rest 2min (mod-heavy)

There wasn't a set and rep scheme here so Preston said go 3 sets of 3

95,115,135

+

For time:

15 Strict Ring Dips

15 Strict Pull-ups

Rest 3min

x5

R1: 1:08 ub dips 8,4,3 pu

R2: 1:06 same

R3: 1:22 ub dips 8,4,2,1 pu

R4: 2:01 ub dips 5,3,1,1,1,2,1,1 pu

R5: 2:00 ub dips 3,3,2, all 1s

Those last 2 rounds got rough

5/15/14 am

Airdyne - 10min

+

EMOM for 16min

Odd - Airdyne @ moderate aerobic effort

Even - 5 STOH @ 115 + 7 DL @ 115 + 9 Box Jumps @ 24""

This was fun. Finished in 28-32sec each round. Best I've felt on BJ in a long time. No back pain. Focused on arms and upright torso throughout. All rebound.

5/14/14

45min z1 cyclical

15min airdyne

128 avg watts

152 cal

15min row

2:13.6 pace

3368m

15min airdyne

129 avg watts

150 cal

+

EMOM for 18min

Odd - Airdyne @ moderate aerobic effort

Even - 8 Snatches @ 75# + AMRAP DU in the remaining time

82 cals on airdyne

See pic for DUs by round 

5/13/14

A. HB Back Squat - build to a 1RM; rest as needed

315

Is it even possible for my max to go up?! Damn it, unless I weigh 217 it seems the answer is no.

B. BB Back Rack RLE Split Squat - build to 8RM ea leg; rest as needed b/t legs

145

C. KB 2arm Farmers Carry - accumulate 600m @ 2pood ea hand

200m ub in 2:06

Rest 2min

125m ub, rest 20 sec, 75m in 2:33

Rest 2min

100m ub, rest 30, 50m rest 15, 50m in 3:10

5/13/14

A. HB Back Squat - build to a 1RM; rest as needed

315

Is it even possible for my max to go up?! Damn it, unless I weigh 217 it seems the answer is no.

B. BB Back Rack RLE Split Squat - build to 8RM ea leg; rest as needed b/t legs

145

C. KB 2arm Farmers Carry - accumulate 600m @ 2pood ea hand

200m ub in 2:06

Rest 2min

125m ub, rest 20 sec, 75m in 2:33

Rest 2min

100m ub, rest 30, 50m rest 15, 50m in 3:10