8/20/14

A. Bnk Push Jerk x3 + Bnk Split Jerk x1 - 5 sets of the complex @ 185-205#; rest as needed

185, 205x3, 215

No fails. Did 225 and got 2 push jerks. Thought it was 205-225. Oops

B. Pause Front Squat @22x1 - 5 x 5; rest 2min (205-225#)

205 

Last 2 reps on last 2 sets were struggle for hips and shoulders

C. RDL @2020 - 5 x 5; rest 2min (heavy across)

315

+

For time:

30 KB Swings @ 2pood

500m Row

30 Burpees

Rest 10min

x2

R1: 4:49 ub, row 1:48

Only had time to rest 7 min

R2: 4:59 ub, row 1:53

Wind

7/25/14

Had to watch sick girls all day so only got one workout in.

AM

A. Squat Clean x1 + Hang Squat Clean x2 - 5 sets of the complex; rest as needed (goal is perfect position for every rep)

175

185 felt great

195, last rep rounded low back a bit

195, cleaned it up

205, felt great position wise, jumped forward on 2 reps

B. Pause Front Squat - 5 x 3; rest 2min (heavy, perfect, 1-2 full-sec in the bottom)

185, 195, 205, 215, 215

215 last rep butt came up a little ahead of torso on first set. 2nd set last rep was better but still a hint of butt first.

C. Snatch Grip RDL @2020 tempo - 5 x 5; rest 2min (heavy)

215, 215, 235, 245, 255

PM

A. Strict Wall-facing HSPU - 12 x 3; rest as needed to make these perfect reps (must wall walk up and down every set)

Got 6 sets in before time to go. One bad rep, last rep on 5th set hyperext back. No fails. Felt valet yet than I thought it would.

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.