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

10/28/13

A. Front Squat - build to 1RM; rest as needed

280, 5# PR

B. Squat Clean - 4 x 10 reps for time @ 185; rest 4min b/t sets

R1: 0:56

R2: 1:09

R3: 1:18

R4: 2:00

Reps 7-10 were tough on all. Got stuck at the bottom on 8th of set 4. Killed me.

C. Split Jerk Stance Bnk Shoulder Press - 3 x 8-10; rest 90sec (3sec overhead, 3sec negative)

95#, this wore me out. Last set triceps were in fire. Did 6,2 last set, 8s for other sets

D. Bnk Push Jerk - 1 rep every 30sec for 20 reps @ 155 (work out of jerk blocks)

This wasn't bad. Focused on technique.

10/14/13

A. Front Squat - 3 Reps on the minute for 10 sets @ 200-215

215# UB, this felt great, no problem.

B. Bnk Push Press x 3 + Bnk Push Jerk x 2 + Split Jerk x 1 - 5 sets of the compelx; rest 3min (start w/ snatch grip, work your way to jerk grip)

155 for 3 sets, 175, 185. 185 I dropped 2nd push jerk

C1. Power Clean - 5 x 5 TnG Reps @ 165; rest 45sec

165

C2. Kipping Ring Dip - 5 x AMRAP in 30sec; rest 2min

26, 24, 19, 16, 14