6/2/14

A. HB Back Squat w/ bands - 7 x 3; rest 3min (bar @75% + moderate band tension)

235, this was super slow so I dropped to 225 for rest. 3rd reps weren't explosive on last 3 sets.

B. Depth Jump to box - 6 x 3; rest 2min (drop from 12-16"" jump to at least 30"" box)

30,33,37,40,43,44.5 (1)

C. BB Back Rack RLE Split Squat - build to 5RM ea leg; rest as needed b/t legs

185

+

7 TnG Hng Squat Cleans @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 53

R2: 53

R3: 52

R4: 51

R5: 51

Butchers were tough today

10/4/12

All Olympic and Strength work should be heavier than last week.

OLYMPIC
(1a) Clean & Jerk 5 x 2 (~75-85%)
185, 195, 205, 210, 215

(2a) Clean Pull - 4 x 3 (~75-85%)
265

STRENGTH
(3a) Chain Front Squat - 4 x 3 (moderate, fast - heavier than last week) - 195+chains

(3b) Depth Jump - 4 x 3 (12" drop)

(4a) GHD Sit-up - 3 x 8


CONDITIONING
CrossFit LKN Gym WOD
5 Rounds, start rounds every 4 minutes
100m Shuttle Run (2 x 50m)
8 Thruster @ 115
5 KB Swing @ 62
4 Clapping Push-up Burpee + max height jump
100m Shuttle Run (2 x 50m)

R1: 1:14
R2: 1:14
R3: 1:14
R4: 1:15
R5: 1:18