10/23/14

AD 30/30

25 min

Avg watts 283

Cals 510

That is 12 more cals than last time, I think it's a better avg too. I did much better on the 30 rest, stayed above 142 the whole time.

10/22/14

A. 3"" Deficit Clean Pulls - 5 x 3; rest 2min (100% of Clean 1RM across, use straps)

275 no prob

+

7 UB TnG Deadlfit @ 175# (clean-grip)

AMRAP UB Hang Power Clean @ 175#

Rest 5min

x4

*complex must be UB

R1: 18

R2: 13

R3: 10

R4: 10

Happy with that. Didn't expect 18.

10/21/14

A. HB Back Squat - 5 x 3; rest as needed (build to 3RM)

285

B. BB Back Rack Walking Lunge - 4 x 12; rest 2min (175#)

175, amazing, I keep thinking these will be hard and they aren't too bad. 135 week was the worst.

+

A. Strict HSPU - 14 x 3; rest to complete recovery b/t sets

All ub with 30 sec rest

B. L-Sit CTB Pull-up - 7 x AMRAP UB: rest 90sec

11, 6, 4, 4

I ran out of time or last sets

10/17/14

A. TnG Power Snatch x2 + Bnk Snatch Grip Push Press x2 - 5 tough sets of the complex; rest 2min

95, 115, 135, 155, 175(failed 2nd snatch)

B. Front Squat w/ Chains - 7 x 2; rest 90sec (increase bar load + tough chains)

145, 165, 185, 205x4 sets all with chains

Haven't done this in previous weeks due to busy Saturdays do decided I'll start rotating my fri and sat workouts on Fridays until my weekends clear up.

+

For time:

5-4-3-2-1 UB sets of:

TTB

Hang Squat Clean @ 175#

Rest to complete recovery

x2

R1: 2:39

R2: 2:46

All ub reps but transition ttb to bar was tough and slow on 3-2-1

10/15/14

A. 3"" Deficit Clean Pulls - 5,5,5,3,3; rest 2min (95/100% of Clean 1RM across, use straps)

275

+

15 UB TnG Deadlift @115# (any-grip)

AMRAP UB Power Snatch @ 115#

Rest 5min

x4

*minimal transition time b/t DL/Snatch

R1: 20

R2: 16

R3: 10, grip is smoked

R4: 9, should've hit ten

This was total grip smokage

10/14/14

15min HS Walking Play/Practice

Did for 6 min cuz got here late. Got 4 at 33-50% across. Felt like I had more balance and control than last week.

+

A. Strict HSPU - 12 x 3; rest to complete recovery b/t sets

Did all sets with 1 min rest no misses

B. L-Sit CTB Pull-up - 6 x AMRAP UB: rest 90sec

R1: 10

R2: 7

R3: 5

R4: 5

R5: 4

R6: 4

I did better this week across all sets

+

EMOM for 12min

Odd - 5 UB Muscle-ups

Even - 8 GHD sit-ups

This was tough! Ghd made the kip on MU tough. Did 5 ub thru 4 rounds. Got 4.5 on 5th set, caught real low in dip and couldn't get out. Got 3 on last set.

+

3 Rounds NOT for time:

20 Hollow-body rocks (forward+backward =1)

15 Arch Body Rocks (like hollow-body but on your stomach)

15sec Single-arm Ring Hang ea arm

20sec Assisted German Ring Hang (feet on box)

10/13/14

A. HB Back Squat - 5,5,5,3,3; rest 2min (85/95% of 5RM)

225, 230, 240, 245, 250

B. BB Back Rack Walking Lunge - 4 x 16; rest 2min (155#)

Did it. This was the first day since last Mondays lunges that I wasn't tender to touch

+

In 30sec, complete:

7 TnG Power Snatch @95# AFAP

MaxCal AD in remaining time

Rest 4min

x4

R1: 0:15, 15 cals

R2: 0:14, 15

R3: 0:14, 15

R4: 0:14, 15

Good stuff