9/5/13 testing day 7

Thu Sep-5

A. Shoulder Press - build to 1rm

95x5, 115x3, 135x3, 155, 165, 175, 185, 190 PR, failed 195 half way up 2x

190 PR

My traps are real sore from Tuesday, on the first 195 attempt I tweaked my right one a bit and it tightens up into my neck. I'll do some mobility and keep going and see how it does.

B1. Seated Bnk Press - build to 1rm

95x3, 115x2, 125, 135, 145,  155, failed 2x 160

B2. Wtd Pull-up - build to 1rm

Bw, 53, 70, 88, 98, 108, 118, 128 fail, had nose over bar but not chin.

+

50 kipping HSPU for time

Time: 5:10

This is a 28 second PR. I held 5 every 20 sec through 30 reps, then dropped to 3 every 20 until the last 5, then did 2,1,1,1. Could've been 4:57 but my right arm didn't lock out on last rep so I stood up and did another one.

11/30/12

Snatch Balance 5 x 1 (work to 70% of Snatch 1RM) 135

3 Position Snatch Pull 4 x 1 (65% of Snatch 1RM) 125

Notes: Each repetition of the 3 Pos. Snatch Pull consists of 1 x Pull from below the knee, 1 x Pull from above the knee, 1 x Pull from the power position.

STRENGTH – As a superset

[Kang Squat 3 x 5 (work to moderate)

[Behind the Neck Press 3 x 5 (use same weight as Kang Squat)

95, 115, 115

CONDITIONING

4 Rounds of:

250m Row

8 Thrusters @ 100/75

8 Burpee Box-overs @ 24”/20”

8 Snatch @ 100/75

R1: 2:25
R2: 2:58
R3: 3:31
R4: 3:22
Rest 3 minutes between rounds

10/22/12 PM

STRENGTH

Behind the Neck Push Press – 5 x 1 (72.5% of 1RM Push-press) - 155

Deadlift – 5 x 3 (75% for 2 sets, 80% for 2 set, 85% for 1 set)- 320, 340, 360

Preston

500m row 1:44
Strict seated behind neck press 3x5
85,105,125(3,2)
Push press 3x3
135,155,175,
3x max rep pull up (3 min rest)
41,30,24

WOD
10 RFT:
100m sprint
20 DUs
10 wb

Time: 14:56