9/13/16

Front squat

5x95

5x135

5x165

1.  Conditioning
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU

R: 1+7 dus

HSC ub, row in 2:34

Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU

R: 1+8 hsc

Hsc 5-4, 5-3. Row in 1:44

Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (165/65), 25 DU

R: 1+3 hsc

Hsc 3 then 6 singles, then 3. Row in 0:50

1/9/15

A. Push Press x3 + Push Jerk x3 - 1 complex @ 135# on the min for 10min

Yes. Heels and butt back focus

B. Squat Clean x1 + Hng Squat Clean x2 + Front Squat x3 - 1 set on the min for 10min (start at 135# and build)

135x3, 145x2, 155x3, 165x2

This was good work. Quads. Gotta focus on heels and elbows up.

+

30sec Sled Push @ body-weight w/ high turn-over

90sec AMRAP CTB Pull-ups

Rest 5min

x4

R1: down back 2x, 27 as 10,8,6,3

R2: down back 2x, 25 as 5 every 15 thru 60s then 3,2

R3: down back down 1/2 back, 18 as 5,5,5,1,2. R shoulder/neck tightened up

R4: down back x2, 23 as 5,5,5,5,3

Tough to get in bar after that

11/19/14

A. Squat Clean & Jerk - 7 singles; rest as needed (target is 200+ across)

205x3, 215x2, 225, 235

Good work. Split form wasn't great on last 2.

B. Strict Pull-up - 50 reps in fewest sets possible...7min time cap

Time: 5:48

8,8,4,4,4,4,4,4,3,3,2,2

Guess I should've gone for 10 sets of 5.

+

For time:

8 BF Burpees

6 Front Squats @ 135#

4 Hang Squat Cleans

2 Thrusters 

Rest 4min

x4

R1: 1:30

R2: 1:10 ub

R3: 1:10 with a no rep on 2nd hang squat clean (so I did an extra)

R4: 1:06 ub

Quads

10/17/14

A. TnG Power Snatch x2 + Bnk Snatch Grip Push Press x2 - 5 tough sets of the complex; rest 2min

95, 115, 135, 155, 175(failed 2nd snatch)

B. Front Squat w/ Chains - 7 x 2; rest 90sec (increase bar load + tough chains)

145, 165, 185, 205x4 sets all with chains

Haven't done this in previous weeks due to busy Saturdays do decided I'll start rotating my fri and sat workouts on Fridays until my weekends clear up.

+

For time:

5-4-3-2-1 UB sets of:

TTB

Hang Squat Clean @ 175#

Rest to complete recovery

x2

R1: 2:39

R2: 2:46

All ub reps but transition ttb to bar was tough and slow on 3-2-1

8/30/14

IS Strength
+
A. Hng Squat Clean x1 + Squat Clean x1 - in 5 sets, build to a tough complex; rest 2:30

155, 175, 195, 215, 225 (failed 2nd rep due to 100 wb)

B. Seated DB 2arm Neutral Grip Press @31x3 - 4 x 6-8 tough reps; rest 90sec

30, 45, 45, 45

Did 6 reps each time, no pain, left trap got a little tight

C. DB 1arm Trap 3-Raise - 3 x 12-15; rest 30sec b/t arms

5, 5, 15

Tough at 15 but no pain, jUst a little tight on left

D. Seated DB 2arm Cuban Presses @5131 - 3 x 12-15; rest 60sec

5#, did sets of 5. Internal rotation definitely needs work

No pain anywhere, just tight left trap

6/24/14 am

AM

A. Hng Squat Clean - 2 tough reps on the min for 10min (not TnG, hold bottom for 2sec & correct position if needed)

185

After 5th set the 2nd rep got harder to stay vertical and on heels. R SIJ and QL tightened up too.

B. BB Front Squat @44x1 - 5 x 4-5; rest 2min (heavy, position more important than load)

185

Sets of 4. Last rep on last 2 sets I lost my thumbs and lost vertical torso

C. BB Kang Squat - 5 x 5-6; rest 2min (mod)

95

Did kang squat squat cuz low back wa tight

6/2/14

A. HB Back Squat w/ bands - 7 x 3; rest 3min (bar @75% + moderate band tension)

235, this was super slow so I dropped to 225 for rest. 3rd reps weren't explosive on last 3 sets.

B. Depth Jump to box - 6 x 3; rest 2min (drop from 12-16"" jump to at least 30"" box)

30,33,37,40,43,44.5 (1)

C. BB Back Rack RLE Split Squat - build to 5RM ea leg; rest as needed b/t legs

185

+

7 TnG Hng Squat Cleans @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 53

R2: 53

R3: 52

R4: 51

R5: 51

Butchers were tough today

2/10/14 am

A. Hng Squat Clean x3 + Front Squat x3 - 1 set on the 90sec for 10 sets (185+)

All 10 UB at 185. Last front squat got tough on last 3 sets

B. Pressing Snatch Balance - 3 x 5; rest 90sec (hold rock bottom for 2sec + 2sec overhead)

Bar, 65, 75. This was new. I like the movt though. Tried 95 and couldn't move it.

C. Squat Snatch - 5 x 5 TnG; rest 2:30 (hold rock bottom for 2sec + 2sec overhead)

95, 135, 145, 155, 165

4,1 on 155, 3,1,1 on 165. Lost out front.

10/7/13

A. Front Squat - in 5 sets, build to a max for the day; rest as needed

215, 235, 255, 275(f), 265, 275 success

I tried 285 after an didn't get it

B. Hang Squat Clean x 1 + Squat Clean x 1 + Split Jerk x 2 - 5 sets of the complex; rest 3min

185, 195, 205, 215, 225

On 225 set I lost my hook grip as I went down from the hang squat clean to the squat clean and had to pull 2x. Failed both jerks. See video.

C. Wall Facing HSPU - 6 x AMRAP; rest 60sec

9, 5,  3, 2, 4, 4

D. Seated DB 2arm Neutral Grip Press - 3 x 15-20; rest 90sec (2sec pause overhead)

25#