7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/25/14

Had to watch sick girls all day so only got one workout in.

AM

A. Squat Clean x1 + Hang Squat Clean x2 - 5 sets of the complex; rest as needed (goal is perfect position for every rep)

175

185 felt great

195, last rep rounded low back a bit

195, cleaned it up

205, felt great position wise, jumped forward on 2 reps

B. Pause Front Squat - 5 x 3; rest 2min (heavy, perfect, 1-2 full-sec in the bottom)

185, 195, 205, 215, 215

215 last rep butt came up a little ahead of torso on first set. 2nd set last rep was better but still a hint of butt first.

C. Snatch Grip RDL @2020 tempo - 5 x 5; rest 2min (heavy)

215, 215, 235, 245, 255

PM

A. Strict Wall-facing HSPU - 12 x 3; rest as needed to make these perfect reps (must wall walk up and down every set)

Got 6 sets in before time to go. One bad rep, last rep on 5th set hyperext back. No fails. Felt valet yet than I thought it would.

7/23/14

4x

Airdyne - 5min @ 330-350W

Airdyne - 5min @ 220W

+

Mobility - 20min

Got off to record avg watts and cals

7/22/14

A. Push Jerk Recovery - 5 x 2; rest 2min (increase load, hold OH 3sec)

245,265,265,275,285

Didn't feel as good this week

B. Jerk Grip Overhead Squat @23x2 - 5 x 4; rest 90sec (increase load)

95, 95, 115, 125, 135

First 3 sets index on ring, last 2 was middle finger on ring. That's the most weight I've jerk grip ohs.

C. Push Jerk Receving Position Bnk Jerk Grip Press @31x3 - 4 x 5-6; rest 90sec (hold the push jerk receving position and press from BNK)

95x3 then 115. Could prob go up but wanted to work position. Did decent keeping ribs down.

+

20min AMRAP @ 85% effort

2 TOUGH Tire Flips

100m 1arm Farmers Carry @ 2pood (switch @ 50m)

5 Wall-walks w/ 5sec hold @ top (head thru)

100m 2arm 55# Plate OH Waiters Carry

200m Run

R: 3+5 wall walks

That wall walk transition to waiters carry was no joke!

7/21/14

A. 1 &1/4 HB Back Squat - 5 x 4-5; rest 90sec (mod-heavy, vertical torso, position more important than load)

155, 165, 165, 175, 185

This was good work for that sticky first 2-3 inches out of bottom

B. BB Kang Squat to squat - 5 x 5 tough reps; rest 2min

135x3, 145x2

Not sure what my good morning max is but this is prob the most I've ever done for 5.

C. GH Raise - 4 x 5-6; rest 90sec

Assisted on red mat.

+

5min AMRAP of UB sets of 5 CTB Pull-ups....at the top of each minute perform 5UB KB Swings @ 2pood

Rest 7min

x2

R1: 4,3,2,1,1 by minute, 11 sets

R2: 3,2,2,1,1, 9 sets

Grip got tough, more breathing than I thought too