12/8/14

A. Split Jerk - 7 heavy singles; rest as needed (hold split position for 2sec OH)

215, 225, 235, 235, 235, 240, missed 245 twice

B. Squat Clean - 7 heavy singles; rest as needed (hold in rack position for 2sec each rep)

185, 195, 205, 215, 225, 235 fail, 235 fail

Cleaned an got under 235 no problem, but with the pause I couldn't stand up

C. HB Back Squat w/ chains - 4 x 2; rest 2min (70% bar + chains ~300# at top, fast)

This felt good

+

Sled Push - 3 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min as needed

Didn't have time for this

8/11/14

IS Strength

+

A. Chain'd HB Back Squat - 5 x 2; rest 3min (heavy, vertical torso, NO TEMPO)

225 plus chains, I wonder how much chains weigh...

Felt good on all first reps, second reps were more work to stay vertical and hops and shoulders rise together.

B. Oly Style 2 pause Snatch DL - 5 x 5; rest 2min (heavy, use straps, 2" off ground + above knee)

225, stopped on way up and way down. Wasn't sure what u wanted. Erectors are feeling it.

C. GH Raise - 5 x 5; rest 90sec (goal: control negative w/o any assistance)

PVC for 2 sets then just a flat bench in front of me to catch myself. I can control it to about 120 degrees.

+

21-15-9

Squat Clean @ 135#

CTB

50m-50m-50m

Farmers Carry @ 2pood ea hand

Time: 13:55

Way harder than I expected.

Squat cleans:

8,3,4,3,3

5x3

3x3

All tng

C2b:

7,7,7

5,5,5

5,4

Farmers ub