Saturday, June 28, 2014


A. Hng Squat Snatch - 6 x 2; rest 2min (70-80% of 1RM; perfect positioning in the hole)

155, 165, 175x2 sets, 185x3 sets

Hit first rep on 185 but not 2nd each time. NO back pain.

B. Jerk Grip Overhead Squat @22x1 - 5 x 3-4; rest 90sec (or narrowest position you can maintain)

65, 85x2, 95x2

C. Pause Front Squat - 4 x 5-6; rest 3min (hold bottom for 2sec, mod load, vertical torso)

Felt great! Getting stronger in a good position!

D. DB 2arm Seated Nutral Grip Press @31x3 - 4 x 8-10; rest 90sec (mod)

Last 3 reps got tough

Friday, June 27, 2014



20 min intervals on treadmill between 2.7 and 9.2 speed setting on 6% grade throughout.

Wednesday, June 25, 2014


Mixed Z1 30-45min including:

Wall-walks / Wall-facing "head thru"
GHD Sit-ups / GH Raises
TTB (deep practice)
CTB (deep practice)
Muscle-ups (deep practice)

Bottoms Up KB Carries
35#, made it ub for 1st rd, dropped once w left hand on 2nd rd, drop 3x on 3rd

1arm KB Farmers Carries, 96#
1arm KB Snatches, 53#

Cyclical movements as needed to modulate HR
Mobility - 15min STRETCHING

Tuesday, June 24, 2014

6/24/14 pm

EMOM for 27min
Min-1 - 7 Kipping HSPU (self-adjust this so that fatigue doesn't have you crashing on your neck)
Min-2 - 4 DB Snatches ea arm @ 65# (complete all reps on weaker arm first then stronger)
Min-3 - 5 Burpee Box Jumps @ 30"

All ub

6/24/14 am

A. Hng Squat Clean - 2 tough reps on the min for 10min (not TnG, hold bottom for 2sec & correct position if needed)

After 5th set the 2nd rep got harder to stay vertical and on heels. R SIJ and QL tightened up too.

B. BB Front Squat @44x1 - 5 x 4-5; rest 2min (heavy, position more important than load)

Sets of 4. Last rep on last 2 sets I lost my thumbs and lost vertical torso

C. BB Kang Squat - 5 x 5-6; rest 2min (mod)

Did kang squat squat cuz low back wa tight

Monday, June 23, 2014


A. Snatch Balance from blocks - 4 x 3; rest 2min (heavy across, drop & reset every rep)

145, 165(failed on 3rd and did another), 175, 185

Been so long since I've done these. If say the 3rd rep was deteriorated each time, more ride down than drop under, ESP 185.

B. Snatch DL @30x1 - 3 TnG reps on the min for 10min @ 105% of snatch 1RM

Preston cued me for chest up and really fixed my pull. Feel R g. Med and QL

C. Sotts Press - 4 x 3-5; rest 90sec (mod-load, vertical torso/position focus)

Olys with just bar and index on ring. Tried moving up to 10s but couldn't keep position. Shoulders real tight too. Had to stand up after each press to lower bar back down.

400m 2arm 55# Plate Waiter Carry (ribs in)

6:32 with 5 drops

Feel like I'm getting more TS extension and less rib flare and low back hyper ext than 3 weeks ago

400m 2arm 53# Farmer Carry (thumbs out)

4:51, 2 drops