5/6/14

A. Shoulder Press - 5,5,3,3,1,1; rest 90sec (build)

95,135,155,165,175,185

B. Wtd. Supine Grip Pull-up - 5,5,3,3,1,1; rest 90sec (build)

53,62,79,88,96,111

C1. DB 2arm Split jerk Stance Neutral Grip Press @31x3 - 4 x 8; rest 90sec (build)

35, 45, 50, 55

55 was an 8rm

C2. DB 1arm Bench Row @31x1 - 4 x 8; rest 90sec (build)

62, 70, 79, 88

*use the build to establish training 1RM's and 8RM's today

8/18/12

Part 1
OLYMPIC:
Power Clean + Squat Clean 4 x 2 + 1 @ 79%
200

STRENGTH:
RDL 4 x 6 – all sets heavy
185, 215, 215, 245

DB Single Arm Row 3 x 6/arm – all sets heavy
80


Part 2
CONDITIONING:
Chipper
300m run
20 t2b
10 box jumps
10 burpees
10 g2o (95)
20 wallball
10 g2o
10 burpees
10 box jumps
20 t2b
300m run

Time: 8:27

SUPPLEMENTAL:
GH Raise 3 x 8 – from parallel, no swing
GHD Sit-up 3 x 10 – use 12# weighted vest