6/7/14

A. Wtd Pull-up - build to 1RM; rest as needed

116

B. Seated Bnk Jerk Grip Press - build to 1RM; rest as needed

155

+

20 sets of 5 UB CTB Pull-ups for time (100 CTB in ONLY sets of 5)

6:27

Did 5 every 20 thru 90 then 5 every 15.

6/6/14

A. Squat Clean - build to 1RM; rest as needed

255

Caught 260 but couldn't stand. 265 was PR in January

B. Front Squat - build to 1RM; rest as needed

285, 5# PR

+

10 Rounds for time

10 Burpees

10 Box Jumps @ 24"

Target: 9:30 or faster

Time: 10:29

1st round was 47sec. At 5 rounds was at 4:47. Hit 9:25 at finish of round 9. Calves got tight!

6/4/14

For time:

250m Row

15 KB Swings @ 62#

25 Burpees

15 KB Swings @ 62#

250m Row

Rest exactly 12min

x3

R1: 3:46

R2: 4:22

R3: 4:39

This workout is the worst. Doesn't feel good...ever.

6/3/14

A. Push Jerk - build to TnG 3RM; rest as needed

225 for 3. 235 for 2. 

235 was my 1RM in August.

B1. BB CG Bench Press - 4 x 4-5 TOUGH reps; rest 60sec

225

B2. Wtd Supine Grip Pull-up - 4 x 4-5 TOUGH reps; rest 90sec

53

This was good work, I probably should've worked at 245 on bench.

+

For time

15 Ring Dips

15 CTB Pull-ups

15 HSPU

Rest 5min

x4

R1: 2:52, did dips and c2b ub in 50 sec. Hspu were 3,6,3,2,1

R2: 3:15, 51 sec then 5,3,1,2s

R3: 3:26, 48 sec then 4,3,3,3,2

R4: 5:11, 49 sec then 3,2,2,2,1s

I suck at hspu

+

Row - 20min @ Z1

4614m

2:10 pace

6/2/14

A. HB Back Squat w/ bands - 7 x 3; rest 3min (bar @75% + moderate band tension)

235, this was super slow so I dropped to 225 for rest. 3rd reps weren't explosive on last 3 sets.

B. Depth Jump to box - 6 x 3; rest 2min (drop from 12-16"" jump to at least 30"" box)

30,33,37,40,43,44.5 (1)

C. BB Back Rack RLE Split Squat - build to 5RM ea leg; rest as needed b/t legs

185

+

7 TnG Hng Squat Cleans @ 155#

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

Rest 4min

x5

R1: 53

R2: 53

R3: 52

R4: 51

R5: 51

Butchers were tough today