11/7/14

A. Split Jerk - 8 singles @ 235#; rest 90sec

Missed first rep then put on belt and hit 8 straight 

B. Tng STOH - 3x 20 reps for time @ 115#; rest 2min

R1: 24 sec

R2: 24 sec

R3: 24 sec

+

For time:

4.4.4 Strict HSPU

4.4.4 Muscle-up

8.8.8 Rings Push-up

4.4.4 Strict CTB Pull-up

Rest 5min

x2

*each cluster MUST be UB.

R1: 6:16

This felt much easier than last week with 1/2 the c2b. 20 sec rest each cluster.

R2: 6:25

Much better than last week. Difference was an extra 10 sec rest after 2nd hspu set

9/23/14

A. Push Jerk - 3 perfect TnG reps @ 145-165# on the min for 10min

165 all 10

3 or 4 reps were on the toes and a couple others were press outs cuz of poor drop. Focused on widening feet a bit and wore olys.

+

10 Shoulder Press @ 115#

10 Strict CTB Pull-ups

Rest 90sec

x4

R1: 0:51 ub

R2: 0:47 ub

R3: 0:54 ub press, 8,2 ctb

R4: 1:28 ub press, 4,2,1,1,1,1

This was a good upper body day

8/18/14

IS Strength

+

A. Hng Squat Snatch (hip) + Squat Snatch (floor) - 5 moderate set of the complex (135-155#)

135, 145, 155x3

These felt really smooth, especially for 6am.

B. HB Back Squat w/ heavy chains - 5 x 3; rest 3min (same as last week, NO tempo)

225

This week the 2nd reps were better, the 3rd reps were a struggle for form.

C. GH Raise - 5 x 5; rest 90sec (continue to create progression here)

+

AMRAP perfect sets of 3 strict HSPU in 2min

AMRAP perfect sets of 3 strict CTB in 2min

Rest 4min

x3

R1: 5,6

Tried to stick to every 20 sec. 

R2: 2,6

Failed 3rd rep on 3 and 4 set attempt, couldn't get 2nd rep on 5th set attempt.

R3: 3,6

Failed after 1 rep on 4th round

8/8/14

IS Strength

+

A. Squat Clean x1 + Front Squat x3 - build to max of the complex; rest as needed

225

205 felt solid, 225 the form suffered.

**you said add in seated good mornings to program**

B. Clean Grip RDL @2020 tempo - 5 x 3; rest 3min (heavy across)

275, 295, 305, 325, 345

C. GH Raise - 5 x 5; rest 90sec (reduce assistance further)

PVC 

+

15 Strict HSPU

15 Strict CTB

10 Strict HSPU

10 Strict CTB

5 Strict HSPU

5 Strict CTB

AMRAP Alt Pistols in 60sec

Time: 8:41 (including pistols)

1:51, 5,3,3,4

3:36, 5,5,5

5:25, 5,3,2

6:35, 5,3,2

7:04, 5

7:41, 3,1,1

Pistols: 9

Quads spasmed every rep