7/18/14 pm

CE seminar til 9am - 7pm

@85% effort

20 UB KB Swings @ 53#

20 UB Wallball, 24#

20 Burpees

20cals airdyne (no counter so rode for 1 min each round)

Rest 3min

x5

R1: 3:35

R2: 3:30

R3: 3:23

R4: 3:25

R5: 3:24

This was what u needed after 8 hours in the chair.

7/17/14 pm

A. Front Squat @20x1 tempo - 5 x 5; rest 2min (78-82% by feel)

225 x 3, 3rd set was 2,2,1

Dropped to 205 for last 2

Did am and pm together cuz I can't make it back and will be in seminar fri-Sunday 8-6

B. Zercher Squat @33x1 tempo - 4 x 4-5; rest 2min (moderate load, tempo/position most important)

185

Last rep was poor out of bottom each time.

C. GHD Single-leg Back Extensions - 4 x 10-12 ea leg; rest 60sec b/t legs

Felt these in low back

7/17/14 am

A. Squat Clean - 7 tough singles; rest as needed (tech more important than load)

185x4, 205x3

Felt good, really focused on torso and rack

B. 3 Position Hng Squat Clean (power, knee, below knee) - 6 sets of the complex @ 75% of "A"; rest as needed

155

Felt good, not sure hip ext was what we want every rep tho

B. 2 pause Clean Deadlift - 5 x 3; rest 2min (use straps, below knee, power pos...MUST PAUSE ECCENTRIC AS WELL)

205, 225, 245, 265, 285

Position felt good. I can go heavier.

7/16/14

Airdyne - 45min @ Z1...every 6min complete: 3 wall-walks w/ head thru, 5 UB Muscle-ups, 10 GHD Sit-ups

+

Mobility - 20min STRETCHING (set timer, have a plan)

7/15/14

A. Push Jerk Recovery - 5 x 3; rest 2min (moderate-heavy, hold overhead 3 full-sec)

225, 275x4

This was good work, neck felt good.

B. Jerk Grip Overhead Squat @22x1 - 5 x 6; rest 90sec (moderate, position focus)

75# with Pinkies inside the ring

Felt L AC joint and R low trap. No misses, felt good after warming up.

C. DB 1/2 Kneeling 2arm Press @31x3 tmepo - 4 x 8-10; rest 90sec (by feel)

35#

Focus on form.

+

5min AMRAP @ 85% effort

7 Deadlift @ 225#

9 Burpees over the bar

200m Run

Rest 5min

x3

R1: 3

R2: 3

R3: 2+150m

7/14/14

A. HB Back Squat @21x1 tempo - 5 x 10; rest 90sec (mod-heavy, vertical torso, position more important than load)

185

Last 4 reps were a battle for position out of the bottom

B. BB Kang Squat to squat - 4 x 3-4 tough reps; rest 2min

135

Hamstring were just starting to feel good again and this showed up :)

C. GH Raise - 4 x 4-5; rest 90sec

Assisted on red mat

+

10 KB Swings @ 2pood

20 UB CTB Pull-ups

Rest to full recovery

x3

R1: 46sec

That is the best I've ever felt on a set of butterfly c2b, all ub.

R2: 44sec

That set may have been better

R3: 43sec

All ub. Best 3 sets of butterfly ever