6/3/15

Bending + Single-leg Squatting Assistance

A) 2 Pause Clean Grip Deadlift (1" off ground, below knee, above knee): @31P1 tempo, 4 x 4; rest 2min (265# across, release & reset @ bottom of each rep)

Yes, u said it looked good

B) KB 1arm Deficit Deadlift: @4121 tempo ,8" Deficit, 4 x 5-6 ea arm; rest 60sec b/t arms (96# across))

Yes, less back tightness this time. Started w left arm first.

C) Stability Disc BAND Assisted Shrimp Squats: @3121 tempo, 3 x 8-10ea leg; rest 60sec b/t legs

I like this a lot more than ring assisted. Purple band allows me to work legs better.

D) Strict L-CTB Pull-up: @21x1 tempo, 3 x AMRAP UB; rest 90sec

7, 6, 5

E) ABwheel Roll-out: accumulate 30 total reps (slow, controlled)

3:55

11/5/14

A. Power Clean - 2,2,2,1,1; rest 2min (heavy across, NOT TnG)

225, 235 (failed 2nd), 235, 245, 255 (fail)

I don't have any pop today. Missed my alarm, Kate woke me.

B. Clean Grip Deadlift @31x1 - 5,5,5,3,3; rest 2min (110%/115% of Clean 1RM across, use straps)

305

+

EMOM for 12min

Power Clean x2 + Hng Power Clean x2 @ 185-205#

*PERFECT REPS

185 for all. Focused on form, fast elbows and on heels.

12/31/12

AM
OLYMPIC
A. 2 Stop Clean Deadlift – 4 x 3 (50-65% of clean 1RM); stop below knee/power position
135, 145, 155, 165

B. Clean From Blocks (above knee) - 2 x (1 x 3 @ 55%, 1 x 2 @ 65%, 1 x 1 @ 75%)
146, 175, 195

STRENGTH
C1. GHD Sit-up – 4 x 15; rest 20 seconds
C2. Weighted Pull-up – 4 x 5; rest 60 seconds
80x1(4), 62x3