1/17/15

For time:

60cals Row

40 TTB

20 Squat Cleans @ 205#    

Time: 17:23

Row: 2:29

Ttb: finished at 5:07 (2:38)

Squat cleans: 17:23 (12:16). Missed first rep.

1/16/15

A. Power Snatch - 10min practice/technique/drills

+

For time:

7 UB Muscle-ups

9 Snatches @ 135# (TnG 3's)

11 Burpee Box Jumps

Rest 5min

x5    

R1: 2:00

R2: 2:13

R3: 2:45

R4: 2:47

R5: 3:00

All MU ub and all snatch in triples, no misses. Time between snatch increased but the burpees are what slowed down most. Quads.

1/15/15

A. Split Jerk - 1 rep every 90sec for 10 reps (5 moderate, 5 heavy)

185, 185, 205, 205, 205

225, 225, 235, 235, 245

B. Clean Pull - 5 x 3; rest 2min (heavy, build, use straps)

245, 265, 285 (too slow), 265, 265

C. Clean Grip RDL @3030 - 4 x 6; rest 90sec (moderate NO straps)

225

D. GH Raise - 3 x 4-5; rest as needed (use assistance ONLY IF NEEDED)

Controlled til last 30 degrees

1/14/15

60sec Row @ 95% effort

60sec HSPU

Rest 3min

x3

R1: 368, 15 as 12,3

R2: 357, 12 as 10,2

R3: 345, 12 as 10,2

Legs and triceps smoked

+

60sec AD @ 95% effort

60sec CTB

Rest 3min

x3

R1: 33, 13 as 5,5,3

R2: 25, 13 as 5,5,3

R3: 24, 13 as 9,4

This stuff was hard, especially without breakfast.

+

Row @ 140-160 BPM for remaining time (not to exceed 20min)

Out of time

1/13/15

A. Squat Snatch - 5 x 1.1.1; rest to HR peak-5 + 2min (start at 155# and build)

R1: 155, 18, 10, 14

R2: 155, 7,30,10

R3: 165, 25,27,33

R4: 175, 28,25,26

R5: 185, 30,30,26

NO MISSES! I focused on quick from the hip and fast under the bar and felt great. I haven't gone that high and not missed at least 1 rep at 175 and 185 in a long time.

B. HB Back Squat - in 5 sets build to tough single (300#++)

185, 225, 255, 275, 305 miss

Just not meant to be anymore.

C. Snatch Grip Bnk Push Press - 3 x 1.1.1; rest 20sec + 2min (build, use blocks, hold OH 2sec)

155, 175, 195

D. Kang Squat - 6,6,4,4; rest 90sec (build, heavy)

135, 145, 156, 165

Been a while since these. Happy with the weight.

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady movement here)

410, this was good