8/1/14

CS

+

A. Strict Wall-facing HSPU - 10 x 3; rest as needed to make these perfect (wall-walk up/down)

Missed 3rd rep on set 8 and 10

B. Push Press x5 + Push Jerk x3 - 5 moderate sets of the complex; rest 2min (deep practice) 

135, 145, 155, 165, 165, 165

I need to wear oly for jerks

24min AMRAP

100m Sled Drag @ HEAVY GRINDING LOAD - 4 plates

12 GHD Sit-ups

2 TOUGH Tire Flips

100m 2arm Farmers Carry @ 2pood

200m Run

R: 5, this was a good sweat, nothing major.

+ 

IS

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!