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

6/19/14 am

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

Index at ring

75, 86, 97, 108, 119

Metal weights are kg

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

165

This felt great vertically

C. KB 2arm Front Squat Hold - 5 x AMSAP in bottom position; rest 90sec b/t

Couldn't do cuz worked out at home and don't have 2 of same kb

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

Sub 1/2 kneeling sa kb press cuz no db

35#

6/14/14

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

Bar, 65, 85, 105, 125

Index finger on ring

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

145, 165, 165

C. KB 2arm Front Squat Hold - 5 x AMSAP in bottom position; rest 90sec b/t

53# ea hand

R1: 40 sec

R2: 30 sec

R3: 23 sec

R4: 22 sec

R5: 22 sec

+

100m 2arm 45# Plate Waiters Carry (ribs in)

5 Power Cleans @ 185# (fast singles)

100m 1arm Bottoms-up KB OH Carry (26-35#, L arm down, R arm back)

5 TnG Deadlift @ 185# (perfect TnG mechanics)

Rest 60sec

x5

This was good work. I need serratus anterior release, ESP on L. 

4/22/14 pm

A. Jerk Grip OHS - 5 moderate reps x4; rest 90sec

65, 85, 95, 95

Bar had 2 rings. Started index on ring on first set, ended w pinky on inner ring on last set. Ouch in L shoulder.

B. Push Press x3 + Push Jerk x2 - 5 tough sets of the complex; rest 2min

185

C. DB 2arm Seated Neutral Grip Press - 4 x 8-10 tough reps; rest 90sec

30, 45, 55, 55

Did 10,10,8,6 reps

D1. Wtd. Strict Pull-up - 5 tough reps x4; rest 20sec

53

Ub thru 3 sets, 2,1,1,1 last set

D2. Kipping CTB Pull-up - 20 for time x4; rest 3min

32, 34, 34, 35

All ub

4/15/14 pm

A. Jerk Grip OHS - 5 moderate reps x3; rest 90sec

75, 95, 115

I'm going to need to widen my jerk grip

B1. Push Press - 5 tough reps x4; rest 20sec

135, 155, 165, 185 (4)

B2. HSPU - AMRAP in 60sec x4; rest 30sec

23 (21 ub), 12 (11 ub), 10 (7,3), 10 (7,3)

B3. Rings Dip - 15 reps for time x4; rest 4min

18, 19, 19, 22

C1. Wtd. Strict Pull-up - 5 tough reps x4; rest 20sec

53 as 5,5,4,1 and 2,1,1 fail

C2. Kipping CTB Pull-up - 15 for time x4; rest 3min

22, 25, 25, 26 all ub