10/15/14

A. 3"" Deficit Clean Pulls - 5,5,5,3,3; rest 2min (95/100% of Clean 1RM across, use straps)

275

+

15 UB TnG Deadlift @115# (any-grip)

AMRAP UB Power Snatch @ 115#

Rest 5min

x4

*minimal transition time b/t DL/Snatch

R1: 20

R2: 16

R3: 10, grip is smoked

R4: 9, should've hit ten

This was total grip smokage

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