6/14/14

A. Jerk Grip Overhead Squat @22x1 - 5 x 3-4; rest 90sec (or narrowest position you can maintain)

Bar, 65, 85, 105, 125

Index finger on ring

B. Pause Front Squat - 3 x 5-6; rest 3min (hold bottom for 2sec, mod load, vertical torso)

145, 165, 165

C. KB 2arm Front Squat Hold - 5 x AMSAP in bottom position; rest 90sec b/t

53# ea hand

R1: 40 sec

R2: 30 sec

R3: 23 sec

R4: 22 sec

R5: 22 sec

+

100m 2arm 45# Plate Waiters Carry (ribs in)

5 Power Cleans @ 185# (fast singles)

100m 1arm Bottoms-up KB OH Carry (26-35#, L arm down, R arm back)

5 TnG Deadlift @ 185# (perfect TnG mechanics)

Rest 60sec

x5

This was good work. I need serratus anterior release, ESP on L. 

10/21/13

A. Front Squat - in 5 sets, build to a moderate triple; rest as needed (use relative intensity chart, medium-heavy)

185, 195, 205, 215, 225 (81%)

Really focused on butt between my feet and I stayed so vertical. Felt great.

B. Squat Clean - 1 rep every 30sec for 20 reps (use 185-205)

205# all sets no misses.  Carried over vertical spine here an it felt great.

C. Seated BB Good Morning - 4 x 10-12; rest 90sec (3sec negative, 3sec pause @ bottom)

75, 85x3

10 lbs made a big difference. These felt weird. Never done it seated.

D. KB 2arm Front Rack Holds - 4 x AMSEC; rest 60sec (hold bottom of squat for AMSEC, use 62-70#)

62# for 32, 27, 22, 21.  That was tough! Feel the groin more than anything at the end.