10/10/13

A. Clean Grip Deadlift - in 3 sets build to a moderate TnG 5

225, 275, 300

Based final weight off 71% of most recent max

B. Shoulder Press - in 3 sets build to a moderate Tng 5

95, 115, 135 based on 71% max

+

EMOM for 12min

Odd - 3 Squat Cleans @ 185

Even - 4-5 UB Muscle-ups

All sets of 5 UB. Did squat cleans with drop and right back on it. Was finished with cleans in 17-20sec each round, MU in 13-18.

+

EMOM for 12min

Odd - 5 Thrusters @ 135

Even - 10 T2B UB

All thrusters UB in 10-12 sec. Doesn't feel very explosive. All c2b UB but last set had to kip last 3.

10/2/12

OLYMPIC

(1a) Power Clean + Power Jerk - 5 x 1+1 (75% for 3 sets, 80% for 2 sets) - 185, 195

(2a) Power Snatch + Snatch - 6 x 1+1 (75 to 85% work up in sets of 2) - 145, 155, 165

Note: For the power jerk is not push jerk, your feet should leave the floor.

STRENGTH

(3a) Deadlift - 5 x 1 (work to a heavy single in no more than 6 minutes) - 325, 345, 365, 385, 405

EMOM for 4 minutes complete:

(4a) Bench Press - 3 (same as Tuesday 120918) - 265, 245x3

(4b)Bent Over Row - 5 (heavier than Tuesday 120918) -225

CONDITIONING - VIDEO

CrossFit Main Site Workout from Sunday 120826 - Pat Barber 4:58, Garret Fisher 6:38

10-8-6-4-2 reps for time of:

Muscle-up

Box jump, 40" box

Time: 7:07

Squat, deadlift

Deadlift PR and Press PR

405 deadlift PR from John Bartemus on Vimeo.

185 Press PR from John Bartemus on Vimeo.

1/26/12 OHS PR

1/19/12

New Deadlift PR! 375 for 2.

405 isn't far off!