6/14/14

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)

Rest 60sec

x5

This was good work. I need serratus anterior release, ESP on L. 

6/13/14

A. Power Snatch - 7 x 1; rest 2min (80-85% of 1RM)

160

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

35

Left arm is def weaker and tougher lockout. This is a great exercise.

+

5 Rounds

20 KB Swings @ 53#

20 Burpees

20 Box Jumps @ 20"" (step down alt legs)

Time: 15:45

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

6/11/14

A. Deadlift - build to 1RM; rest as needed

425

This is a 10# PR from my last max. Ties lifetime PR. Got 435 to below knee but couldn't finish.

+

5 Rounds

5 Deadlift @ 62% of "A"

5 Muscle-ups

5 Burpees over the bar

Time: 6:57

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.

DL 265#

6/10/14

60 min cyclical z1

3 rounds:

10 min row

R1: 2:09, 2323m, 143 cals

R2: 2:11, 2290m, 139 cals

R3: 2:06, 2378m, 150 cals

10 min airdyne

R1: 133 avg watts, 105 cal

R2: 139 avg watts, 107 cal

R3: 141 avg watts, 109 cal

6/9/14

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

195

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"

150

Time: 8:23

This was terrible. I had 5 misses. My snatch is rusted out. Back super tight

+

50 Ring Dips for time

Time: 2:24

15,10,5,5,5,3,3,2,2