02022014

Was supposed to be a rest day. Ran open gym and messed around with some stuff. Finished up with some back squats 5x5 @ 115kg and weighted mu. Did 3x3 @ 10# then 2x3 @ 15#

02012014

A. 5k Row - hold 1:58 / 2:08

Did this fairly easy. Felt good on the back while completing but got a little tight after. 

B1. Pendlay Row 6-8 reps x 4 sets ; no rest
b2. HS Hold :20 x 4 ; rest 2 min

Worked 135-155-155-165 for pendlay rows and hs holds were free standing to mix it up a bit. They're getting much better. 
C. 10 min of Light TGU Work  

Worked with a 35# kb and focused on each position with a 1 sec pause going through. 

01312014

A. 13.1

40 burpees

30 snatches 75#

30 burpees

30 snatches 135#

20 burpees

30 snatches 165#

10 burpees

AMRAP snatches 205

Back was garbage still from Wednesday. Will be redoing this again soon for an accurate assessment. Only got through 21 reps at 135. Could barely bend down for burpees. It sucked. 

B. Front SqT - 3.3.3; rest :20, rest 3 - build to max 

Skipped this due to back being messed up still 

C. HS Hold on wall a stability focus - :20 holds x 5-8. Rest accordingly 

Did these and really focused on positioning 

D. DB SA Row 10 reps each side x 4 

Went 50-60-70-80

80s were really hard. Next time will stick to 70s and keep it more strict 

E. Band Scap Work

Did a ton of this and felt good.