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

04242013

Session 1
A. Snatch Grip PP 4x2

153x3, 173x3, 193x3, 203x3.  Used same rack as the girls but was happy with the weight

B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following. 

Only did one set but PR'd with 43

C. Clean Pulls 4x2 @110-115%

Used 295 but still needs work on the technique

Session 2
A. "Jackie"
Time - 7:49 PR*

Rest 10 min

B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2

Used HSPU as a weakness for 10 mins doing 5 every min then did 1 max set of thrusters every minute on the minute for 10 mins.  High of 11 and low of 3 when the bar fell out of my rack position.

C. GHD Back Ext 3x20 , rest accordingly in between