9/10/14

IS Strength

+

A. BB Bnk Split Jerk - 3 x 1.1.1.1.1; rest 20sec + 3min (tough)

185, 205, 225

Had to press out on a couple at 225

B. 3"" Deficit Deadlift - 3 TOUGH TnG reps every 90sec for 6 sets

275x3 sets, 295, 325, 335

Focused on good eccentric technique

+

For time:

30 Calorie Row

30 Bar Facing Burpees

30 Hang Power Cleans @ 135#

Time: 5:46

Row: 1:07

Burpees: 2:26 ub

Clean: 2:23 broken 10, 5s

Good stuff

9/3/14

IS Strength

+

A. BB Bnk Split Jerk - 10 moderate singles; rest as needed

185x3, 205x3, 215x2, 225x2

These felt good, no misses. Pressed out last rep.

B. HB Back Squat - build to tough single; rest as needed

185, 225, 245, 275, 295

295 was tough, had to push through that sticky midpoint. Lost form coming out of bottom 

+

20 UB DB Thrusters @ 45# ea hand

30 Pull-ups

Time: 1:33 all ub

Rest 2min

15 UB DB Thrusters @ 55# ea hand

20 CTB Pull-ups

Time: 2:40

Thrusters 7,4,4. Couldn't stay on heels. C2b ub.

Rest 2min

10 UB DB Thrusters @ 65# ea hand

10 Bar Muscle-ups

Time: 5:25

Thruster 3,3,2,2 heels. BMU 5,2,2,1

Tough! Ankle mobility

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