12/4/14

A. Squat Clean & Jerk - 5 double; rest as needed (target is 200+ across)

205 for all. This was hard. Missed 2nd rep on 2 set.

B1. CTB Pull-up (anyway) - 4 x 15 UB reps; rest 45sec

B2. Front Squat - 4 x 10 UB reps @ 155#; rest 90sec

All ub. Front squat was difficult in the torso later on, not the legs.

+

10 UB STOH @ 155#

500m Row @ 90% effort

Rest 3min

x4

R1: 2:25

Stoh took 25 sec, getting rower to turn on was 20, row was 1:42

Only had time for one set

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

8/12/13

AM

Choice Cyclical - 25min @ Z1

+

Mobility - 20min

 

PM

A. Squat Clean & Push Jerk - 20min technique work + build to heavy for the day

135, 155, 175, 185, 205, 215, 225, 235

This is a 20# PR for push jerk. My split jerk needs work cuz it's only 10# more.

B. BB Front Rack Reverse Walking Lunge - 3 x 20 steps; rest 2-3min (heavy)

95, never done these. This was a good movt

C. Perfect Position Strict HSPU - 30 reps not for time

All 3s til end then 2x2

+

EMOM for 14min

Odd - KB Swing - 8-12 tough reps

79 all 10s UB

Even - Push Jerk 8-12 tough reps

135 all 8s UB

+

EMOM for 14min

Odd - Rebounding box jumps - 3-4 @ 30” (pause 2-3sec at the top of each rep)

Even - Kipping Ring Dips @ 22x1 - 5-6 (hold tempo, explode from bottom)

This was another good shoulder day

8/3/13

Saturday 130803

A. Squat Clean & Jerk - Build to heavy single

135, 185, 205, 225, 245(fail)

I was scolded for making too big of a jump. You're right. Next time when I get to heavy ill make 5 pound jumps so I don't even notice.

B. Squat Snatch - Build to heavy single

135, 155, 165, 175, 185(failx3)

Same as above. Had to make jumps to hurry and be done so Kate could do 11am.

+

Isabel (30 reps for time 135 snatch)

Time: 3:39 PR by 1 sec

Strategy was 5 reps every 30 sec, held it thru 2 min with sets of 5 UB. Last 10 reps were singles and took 1:39. Terrible.

7/27/13

A. Squat Clean & Jerk - Build to heavy single

95, 135, 165, 185, 205, 225, 235, 245 failed 2x, couldn't stand up. 235 felt great, better than 225. That ties my PR.

B. Squat Snatch - Build to heavy single

95, 125, 135, 155, 185(f), 165, 175, 185, 195, 200(failed 4x, almost had it on 3rd try)

195 felt great. Preston and the guys said it looked super smooth with a strong catch. That's a 5lb PR.

 

2/12/13 AM

A. Jerk Drills - 5 x 5 (light)

B. Snatch - 3 x 1 (90%) 185

C. Clean & Jerk - 3 x 1 (90%) 220

D1. 5 x 3 Front Squat @ 80% of heavy single from 2/1/2013; rest 60sec
205

D2. 5 x 6 Muscle-ups for time; rest 60sec
19,20,20,19,18