8/18/14

IS Strength

+

A. Hng Squat Snatch (hip) + Squat Snatch (floor) - 5 moderate set of the complex (135-155#)

135, 145, 155x3

These felt really smooth, especially for 6am.

B. HB Back Squat w/ heavy chains - 5 x 3; rest 3min (same as last week, NO tempo)

225

This week the 2nd reps were better, the 3rd reps were a struggle for form.

C. GH Raise - 5 x 5; rest 90sec (continue to create progression here)

+

AMRAP perfect sets of 3 strict HSPU in 2min

AMRAP perfect sets of 3 strict CTB in 2min

Rest 4min

x3

R1: 5,6

Tried to stick to every 20 sec. 

R2: 2,6

Failed 3rd rep on 3 and 4 set attempt, couldn't get 2nd rep on 5th set attempt.

R3: 3,6

Failed after 1 rep on 4th round

6/28/14

A. Hng Squat Snatch - 6 x 2; rest 2min (70-80% of 1RM; perfect positioning in the hole)

155, 165, 175x2 sets, 185x3 sets

Hit first rep on 185 but not 2nd each time. NO back pain.

B. Jerk Grip Overhead Squat @22x1 - 5 x 3-4; rest 90sec (or narrowest position you can maintain)

65, 85x2, 95x2

C. Pause Front Squat - 4 x 5-6; rest 3min (hold bottom for 2sec, mod load, vertical torso)

185

Felt great! Getting stronger in a good position!

D. DB 2arm Seated Nutral Grip Press @31x3 - 4 x 8-10; rest 90sec (mod)

40

Last 3 reps got tough