11112013

Am:

A. Push Press - 5RM

85kg, 87kg, 90kg x 4. Sonofabitch!!!  Missed 90kg again. First 4 were ok. Last one way out front again. 

B. 90% of A 1x5

79kg

C. 80% of A 1x5

71kg

D. Back Squat - 5RM

E. 90% of D, 1x5

F. 80% of D, 1x5

G. 10 min AD - @60% 

Pm: 

A. 3RM Hang Squat Clean for the Day 

B. MAP Training

10 min amrap @85

10 c2b

20 cal ad

128 cals

rest 5

10 min amrap @90

5 Strict HSPU

10 Box Jumps (30/24)

4 and 30m hs walk

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

4 + 40

11072013

Thursday

am:

A. Push Press - 5RM

70-75-80-85-90x3-90xF

B. Box Squat - 3RM - parallel

100-120-125-130

C. 35 Pbar HSPU AFAP

11:31 actually felt pretty good. Shoulder (right one) was getting locked up a bit at the top of the press but other than that happy with how they felt. 

pm:

A. 10 rds - get your reps in, be smart about rest times

3 SqT Cleans (225)

5 Muscle Ups

11052013

Tuesday

am:

A. Snatch High Pulls 3 x 3 @105%; rest 2 min

B. Snatch Grip Deadlift - 3RM TnG

C. Bent over Barbell Rows - built to heavy 5 rep 

pm:

A. Power Clean Cluster 2.2.2 ; rest :20 between; climb to a max on this cluster in 15 min or so 

B. 1x AMRAP Pullups

52!!!  Big pr and goal accomplished!!

rest 1 min

same number for time

3:14

C. Hang Clean Pulls  @120% for few reps each set (off safety bars) x 3-4 sets

11042013

am: 

A. Strict Press - 10RM

40kg, 45kg, 50kg

B. 80% of A for 1x10

Done

C. Back Squat - 10RM

120kg (tough), 125kg has to be a pr

D. 90% of C for 1x10, then immediately drop set into 80% of C for 1x10; no rest other than changing weight

Made both sets. 90% was tough 80% was easy 

rest 10 min

E. DB - 1 arm'd Push Jerk - 5-7 reps each arm, alternating arms; rest 3 min between sets x 5 sets

30-40-50-60-70

pm: 

A. 21-15-9

SqT Cleans 135

HSPU

17:05

Back destruction 

11022013

A. 10 min AD Test - AD shut off twice. Went for 11 minutes but no clue how many cals

B. 15 min gymnastics work - did some snatch work instead. Trying to work on the arm bend. Need to fix it. 

11012013

A. Clean and jerk 1RM - 240 PR

B. AMRAP 20

20 thrusters @135

20 pull-ups

20 burpees

3 + 19