Saturday, June 7, 2014

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.


Friday, June 6, 2014

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!

Wednesday, June 4, 2014

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.

Tuesday, June 3, 2014

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

Monday, June 2, 2014

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