11/23/13

4 Rounds:

3 Wtd Pull-ups @ 53#

3 Deadlift @ 285#

5 Bench Press @ 225#

5 KBs @ 70#

Time: 7:30

I accidentally did strict muscle ups instead of WTD pull ups. Oops.

First round was 1:14, rested to 1:30 then went again. 2nd round was 1:30. Each slower due to limiting factor of bench press. Would've probably been tougher with WTD pull ups.

All UB except last bench set was 3,2.

12/3/12 AM

OLYMPIC
Jerk 4 x 2 (60%) - 145
3 x 1 (work to heavy) - 195, 215, 235, 255 (3 fails)

STRENGTH - as a superset
Bench 5 x 5 (heavy) - 225
Pendlay Row 5 x 5 (heavy) - 195

CONDITIONING
6 Rds for time:
10 Push Press @ 115
10 Box Jump @ 24"
Time: 4:44

11/15/12

Thursday
AM
Weak Skill 2 -
2 x 30sec Ring L-sit
2 x 12 GHD Sit-ups
10 Pistols
2 x 8 GH Raise

OLYMPIC
Snatch Balance + 3 Stop Snatch - 5 x 1 + 2 (don't go over 75%)
95,105,115,125,135

EMOM for 6min
8 Hang Snatch @ 95
8 C2B Pull-ups
Finished all except last round got 6 c2b

PM
STRENGTH
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 3 (80%) - 155
Push Press 3 x 3 (80%) - 175

9/18/12 PM

3a. Bench Press 5 x 3 – work to heavy for the day - 185, 225, 245, 255, 265

[3b. Bent-over Row 5 x 5 – same as last week - 205