7/22/14

A. Push Jerk Recovery - 5 x 2; rest 2min (increase load, hold OH 3sec)

245,265,265,275,285

Didn't feel as good this week

B. Jerk Grip Overhead Squat @23x2 - 5 x 4; rest 90sec (increase load)

95, 95, 115, 125, 135

First 3 sets index on ring, last 2 was middle finger on ring. That's the most weight I've jerk grip ohs.

C. Push Jerk Receving Position Bnk Jerk Grip Press @31x3 - 4 x 5-6; rest 90sec (hold the push jerk receving position and press from BNK)

95x3 then 115. Could prob go up but wanted to work position. Did decent keeping ribs down.

+

20min AMRAP @ 85% effort

2 TOUGH Tire Flips

100m 1arm Farmers Carry @ 2pood (switch @ 50m)

5 Wall-walks w/ 5sec hold @ top (head thru)

100m 2arm 55# Plate OH Waiters Carry

200m Run

R: 3+5 wall walks

That wall walk transition to waiters carry was no joke!

7/15/14

A. Push Jerk Recovery - 5 x 3; rest 2min (moderate-heavy, hold overhead 3 full-sec)

225, 275x4

This was good work, neck felt good.

B. Jerk Grip Overhead Squat @22x1 - 5 x 6; rest 90sec (moderate, position focus)

75# with Pinkies inside the ring

Felt L AC joint and R low trap. No misses, felt good after warming up.

C. DB 1/2 Kneeling 2arm Press @31x3 tmepo - 4 x 8-10; rest 90sec (by feel)

35#

Focus on form.

+

5min AMRAP @ 85% effort

7 Deadlift @ 225#

9 Burpees over the bar

200m Run

Rest 5min

x3

R1: 3

R2: 3

R3: 2+150m