6/7/14

A. Wtd Pull-up - build to 1RM; rest as needed

116

B. Seated Bnk Jerk Grip Press - build to 1RM; rest as needed

155

+

20 sets of 5 UB CTB Pull-ups for time (100 CTB in ONLY sets of 5)

6:27

Did 5 every 20 thru 90 then 5 every 15.

5/20/14

A. Push Jerk - 5 reps for time @ 185-205# x5; rest 3min

R1: 13sec 185

R2: 21sec 190 sloppy press out

R3: 14sec 195

R4: 13sec 200

R5: 14sec 205

B. Wtd. Pull-up - Build to 3RM; rest as needed

53,62,79,88

Failed at 96

+

30-20-10

CTB Pull-up

HSPU

Time: 11:39

C2b were 20,7,3 then 10,10 then 10

Hspu were 10 all 5s, then 5 all 3s, them 5,2,3

See pic for splits.

+

Row - 20min @ Z1"

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

11/12/13

A1. Wtd. Ring Dip - build to 1RM; rest as needed

132, this is a PR. I don't have a previous 1RM but whatever it was, I just crushed it. The only previous record I have is 5x5 w 26#.

A2. Wtd. Pull-up - build to 1RM; rest as needed

117, this is down 9# from my pr on 8/29/13.

B. Strict Muscle-up - 6 x 4; rest 90sec

All UB. This was good.

C1. C2B Pull-up - 5 x 12 for time; rest 45sec

15sec every round except 14 on last

C2. Ring Dip - 5 x 12 for time; rest 45sec

13 sec every round except 12 on 3rd and 14 on last

+

7 Rounds @ 85%

14 Deadlift @ 155#

14 Box Jumps @ 20”

Time: 8:17

UB on all DL, only broke on box jumps cu lost balance.

Felt low back some but not like I expected. Started to feel what "right" should feel like.

**Focus on eccentric mechanics on DL & “dropping” hips back before leaving the box