10/25/14

FGB

24" box jump

Goblet Squat 45#

Kbs 70#

Decline push ups

Run Driveway incline 25 ft bottom to top

R1: 97+5.5 driveway

R2: 91+5

R3: 78+5

R4: 75+5

All in 54 degree weather. Chest burning.

10/24/14

A. Push Jerk x1 + Split Jerk x3 - 5 sets of the complex; rest 2min (build to max of the complex)

215

B. 2"" Deficit Strict HSPU - 9 x AMRAP UB; rest 2-3min as needed

6, 5, 4, 3, 4, 4, 4, 3, 3

C. Bar Muscle-up - 14 x 2 perfect UB reps; rest to complete recovery b/t sets

No prob, had 3 sets in there that weren't perfect

D. Shoulder Press - 3x AMRAP UB @ 115#; rest 3min

R1: 15

R2: 10

R3: 7

That got tough quick

10/23/14

AD 30/30

25 min

Avg watts 283

Cals 510

That is 12 more cals than last time, I think it's a better avg too. I did much better on the 30 rest, stayed above 142 the whole time.

10/22/14

A. 3"" Deficit Clean Pulls - 5 x 3; rest 2min (100% of Clean 1RM across, use straps)

275 no prob

+

7 UB TnG Deadlfit @ 175# (clean-grip)

AMRAP UB Hang Power Clean @ 175#

Rest 5min

x4

*complex must be UB

R1: 18

R2: 13

R3: 10

R4: 10

Happy with that. Didn't expect 18.

10/21/14

A. HB Back Squat - 5 x 3; rest as needed (build to 3RM)

285

B. BB Back Rack Walking Lunge - 4 x 12; rest 2min (175#)

175, amazing, I keep thinking these will be hard and they aren't too bad. 135 week was the worst.

+

A. Strict HSPU - 14 x 3; rest to complete recovery b/t sets

All ub with 30 sec rest

B. L-Sit CTB Pull-up - 7 x AMRAP UB: rest 90sec

11, 6, 4, 4

I ran out of time or last sets