5/21/14

15-9-6

Power Clean @ 115#

Burpee

Rest 8min

Time: 2:36 ub

+

15-9-6

Deadlift @ 185#

Box Jump

Rest 8min

Time: 1:42 ub

This felt great! No back issue at all. All rebound.

+

Row - 1000m for time

*this is max power/speed work - hit it hard!

Gym closed for regional, no access to rower.

5/20/14

A. Push Jerk - 5 reps for time @ 185-205# x5; rest 3min

R1: 13sec 185

R2: 21sec 190 sloppy press out

R3: 14sec 195

R4: 13sec 200

R5: 14sec 205

B. Wtd. Pull-up - Build to 3RM; rest as needed

53,62,79,88

Failed at 96

+

30-20-10

CTB Pull-up

HSPU

Time: 11:39

C2b were 20,7,3 then 10,10 then 10

Hspu were 10 all 5s, then 5 all 3s, them 5,2,3

See pic for splits.

+

Row - 20min @ Z1"

5/19/14

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @65% + moderate band tension)

205

B. Double Broad Jump - 6 attempts ot establish max distance double jump (minimize ground contact time on second jump)

16'8.5"

17'7"

17'10"

17'5" (fell)

17'3"

16'11"

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

This was tough

+

7 TnG Power Snatches @ 135#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

Sled at 250 for first set, dropped to 210 for faster turnover on 2nd set

R1: 1:00

R2: 1:00

R3: 0:56

R4: 1:00

R5: 0:57

Snatches all ub but sloppy