8/6/14

CS Activation

+

A. Push Jerk x3 + Split Jerk x1 - one set of the complex every 75sec for 6-7 total sets...add 10# every set starting @ 155#

155 up thru 205 with no misses. Felt good. Still on toes and hyperextending too much though.

B. Jerk Grip Overhead Squat @25x4 - 6 x 3; rest 2min (increase load)

65, 85, 85, 105, 105 (ring finger on knurl), 125

Did one rep of 125 and dropped it due to bicep tendon pain. Weight not an issue.

C. Bnk Push Jerk - 5 x 3; rest 2min (hold receiving position 3sec before standing + 3sec OH, NOT TnG)

175

Good stuff. At this weight I felt like I could sit my butt back on the reception better than I have been.

+

30 UB Wallball

8 UB Muscle-ups

Rest to full-recovery

x3-4 by feel

Only got 3 sets in cuz time. This felt GREAT! My wb position feels amazing. MU no prob. All ub.

R1: 1:35

R2: 1:34

R3: 1:30

+

IS Strength

7/22/14

A. Push Jerk Recovery - 5 x 2; rest 2min (increase load, hold OH 3sec)

245,265,265,275,285

Didn't feel as good this week

B. Jerk Grip Overhead Squat @23x2 - 5 x 4; rest 90sec (increase load)

95, 95, 115, 125, 135

First 3 sets index on ring, last 2 was middle finger on ring. That's the most weight I've jerk grip ohs.

C. Push Jerk Receving Position Bnk Jerk Grip Press @31x3 - 4 x 5-6; rest 90sec (hold the push jerk receving position and press from BNK)

95x3 then 115. Could prob go up but wanted to work position. Did decent keeping ribs down.

+

20min AMRAP @ 85% effort

2 TOUGH Tire Flips

100m 1arm Farmers Carry @ 2pood (switch @ 50m)

5 Wall-walks w/ 5sec hold @ top (head thru)

100m 2arm 55# Plate OH Waiters Carry

200m Run

R: 3+5 wall walks

That wall walk transition to waiters carry was no joke!

7/15/14

A. Push Jerk Recovery - 5 x 3; rest 2min (moderate-heavy, hold overhead 3 full-sec)

225, 275x4

This was good work, neck felt good.

B. Jerk Grip Overhead Squat @22x1 - 5 x 6; rest 90sec (moderate, position focus)

75# with Pinkies inside the ring

Felt L AC joint and R low trap. No misses, felt good after warming up.

C. DB 1/2 Kneeling 2arm Press @31x3 tmepo - 4 x 8-10; rest 90sec (by feel)

35#

Focus on form.

+

5min AMRAP @ 85% effort

7 Deadlift @ 225#

9 Burpees over the bar

200m Run

Rest 5min

x3

R1: 3

R2: 3

R3: 2+150m