12/10/13

A. Squat Clean - build to 1RM; rest as needed

245# 

Failed 255 2x. Hit it last week. Travel and poor sleep are the difference this week.

B. Back Squat - 5 x 6 @ 90% of 5RM; rest 90sec

255

Last 2 reps were tough each. Cutting rest between makes a big difference in difficulty

C.PPx1+SJx3 - build to max of complex; rest as needed

215

New PP PR. Tried 225 twice and couldn't pp it.

D. 2arm DB Neutral Girp Press - 5 x 5-6; rest as needed

60#

This is the best it's felt so far. All 6s UB

12/2/13

A. Squat Clean - build to 1RM; rest as needed

255

Moved to 265 and couldn't get elbows thru fast enough

B. Back Squat - 5 x 5 @ 90-95% of 5RM from last week; rest 90sec

255x2, 260, 265, 270

This was good work. Last 2 on last 2 sets were tough

C.PPx2+SJx3 - build to max of complex; rest as needed

205

This was good. Did 205x2 for PP, that's a new PR. My old 1rm was 205.

D. 2arm DB Neutral Girp Press - 4 x 5-6; rest 60sec

60#

11/25/13

A. Squat Clean - build to 1RM; rest as needed

Didn't do this because I sprained my ankle playing flag football yesterday.

B. Back Squat - build to 5RM; rest as needed

285, felt the last rep in the ankle a bit so stopped here. May have been able to hit 295, maybe. This was tough. I'm very happy with this.

C. SPx1+PPx2+SJx3 - build to max of complex; rest as needed

Warned up with 95 and the split jerk didn't feel good on the ankle so I didn't do it.

D. 2arm DB Neutral Girp Press - 3 x 5-6; rest as needed

55# for 2 sets then 60 for last

11/5/13

Training at 5pm, not my norm.

A. 1 x Squat Clean + 2 x Front Squats - 8 sets of the complex; rest 2min (build to heaviest possible)

185,195,205,215,225,235,245.

Got 1 front squat at 245. I felt good through all of these.

B. Split Jerk Stance Bnk Shoulder Press - 4 x 6-8; rest 90sec (3sec overhead, 3sec negative)

95, 115x3. 6 reps on all. This felt better than last time but still not where I need to be.

C. Seated Neutral Grip DB Press - 4 x 10-12; rest 90sec (3sec overhead, 3sec negative)

25#, left arm lockout got tough in last 2 sets

+

EMOM for 16min

Odd - Power Clean & Jerk x 3 (use 165-185)

Even - C2B Pull-up x 10

185 all singles clean then jerk, c2b UB. No misses on c&j but no flawless either

10/7/13

A. Front Squat - in 5 sets, build to a max for the day; rest as needed

215, 235, 255, 275(f), 265, 275 success

I tried 285 after an didn't get it

B. Hang Squat Clean x 1 + Squat Clean x 1 + Split Jerk x 2 - 5 sets of the complex; rest 3min

185, 195, 205, 215, 225

On 225 set I lost my hook grip as I went down from the hang squat clean to the squat clean and had to pull 2x. Failed both jerks. See video.

C. Wall Facing HSPU - 6 x AMRAP; rest 60sec

9, 5,  3, 2, 4, 4

D. Seated DB 2arm Neutral Grip Press - 3 x 15-20; rest 90sec (2sec pause overhead)

25#