06072013

A. 1RM SqT Clean - 245 went to 255 and missed x 3

B. 1RM Split Jerk 220, ties an old clean and jerk pr but still needs work 

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

10:13. Back died on this workout. Return to the ground with the bar was the worst part on the fourth and fifth rounds. Everything was unbroken but those last 2 rounds of power cleans

05072013

A. Clean - 1RM for Day

Got up to 235 but missed 245 3 times. Just didn't have it today. Caught it super low on the chest every time. 

B. # Pull-up 3x5 

26x5, 35x5, 45x5. Shoulder felt shitty every time at the bottom. 

C. Front Rack Lunges - 1RM

Worked up to 225 and got it on both legs. Missed 235

^ have to complete on both legs 

D. EMOM work x 20

Odd: Individual

Even: Individual 

12 mins 

Even - 30' handstand walk

Odd - 15 sec L sit hold

8 mins 

Even - 12 t2r

Odd - 5-6 strict HSPU

***longer duration be smart with rep scheme based on movements. Will draw out each individually. 

E. GHD Sit-ups 3x20

04232013

Session 1
A. Clean & Jerk - 1RM for Day

-Got up to 205.  Clean is never the problem....jerk still the issue

B. Clean - 3RM TnG (SqT or Pwr) Whatever produces max #

-225x3 which I'm pretty happy with

C. BS - Single (10 min to get a heavy single)

285#

Session 2
A. "Grace"
30 Clean & Jerks for Time (135/93)

Time: 3:29 Lost count in the middle somewhere because I thought Dan was counting for me.  Just restarted at the last number I remembered

Rest 10 min

B. AFAP,
30 Front Squats (95/63), 500m Row

Time - 2:48  Finished front squats in approx :50.

Rest 10

C. Back Squat - 5 Min to rep out 225/155 from Rack. AMRAP. Technique first. Never fail and have to get back to rack etc.

Score - 33 reps.  Should have gone harder and rested less.  Will try again soon.

Wed March 28, 2012

1Rm clean: 95x8, 135x3, 185x1, 205x1, 225x1 235xF

Felt good but still need to clean up my technique. Still reasonably happy with the pr though