Saturday, June 14, 2014
A. Jerk Grip Overhead Squat @22x1 - 5 x 3-4; rest 90sec (or narrowest position you can maintain)
Bar, 65, 85, 105, 125
Index finger on ring
B. Pause Front Squat - 3 x 5-6; rest 3min (hold bottom for 2sec, mod load, vertical torso)
145, 165, 165
C. KB 2arm Front Squat Hold - 5 x AMSAP in bottom position; rest 90sec b/t
53# ea hand
R1: 40 sec
R2: 30 sec
R3: 23 sec
R4: 22 sec
R5: 22 sec
100m 2arm 45# Plate Waiters Carry (ribs in)
5 Power Cleans @ 185# (fast singles)
100m 1arm Bottoms-up KB OH Carry (26-35#, L arm down, R arm back)
5 TnG Deadlift @ 185# (perfect TnG mechanics)
This was good work. I need serratus anterior release, ESP on L.
Friday, June 13, 2014
A. Power Snatch - 7 x 1; rest 2min (80-85% of 1RM)
Got better each rep. P said I need to stay over the bar and on my heels a little longer, too much pull w arms.
B. BB Split Jerk Stance Bnk Press @31x3 - 3 x 6-8; rest 2min (mod, position focus, jerk grip)
75, 95, 115
C. DB 1arm 1/2 Kneeling Neutral Grip Press @31x3 - 3 x 8-10 ea arm; rest 60sec b/t arms
Left arm is def weaker and tougher lockout. This is a great exercise.
20 KB Swings @ 53#
20 Box Jumps @ 20"" (step down alt legs)
Goal was sub 15 but I felt I was able to put up a good time and stay largely aerobic throughout. Burpees slowing down are what made me miss the goal. Was ub throughout.
Avg round 3:09
1st round 2:58, 2nd 3:06
Wednesday, June 11, 2014
A. Deadlift - build to 1RM; rest as needed
This is a 10# PR from my last max. Ties lifetime PR. Got 435 to below knee but couldn't finish.
5 Deadlift @ 62% of "A"
5 Burpees over the bar
Goal was sub 5. I would've been there if I didn't fatigue on muscle ups. Was UB on everything except last 2 sets of MU were 3,1,1 and 2,2,1.
Tuesday, June 10, 2014
Monday, June 9, 2014
A. Squat Snatch - build to 1RM; rest as needed
Jumped straight to 205 and failed 3x. 2 out front and one my L elbow didn't lock out. Stupid, been failing here for 2 years.
B. Squat Snatch - 20 reps for time @ 77% of "A"
This was terrible. I had 5 misses. My snatch is rusted out. Back super tight
50 Ring Dips for time