10/14/13

A.  Back Squat @ 90% x 1-2 x 5, rest 3 minutes

335

B.  Paused FS x 2 reps x 3 sets

225

+
5.4.3.2.1
P-HSPU (depth that is do-able)
accumulate :15 sec. L-sit hold
+
Amrap 5

5 c2b

5 burpees

9 rounds +4

10/11/13

Clean x1 jerkx2 

2worked to 225

21-15-9 

Front squats burpees

2k row

10/10/13

A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time

Made it to 185 got it over head and in the hole but lost it backwards. 

B. "Isabel" 

4:34

C1. CG Deadlift 3-3-3-3 @100-110%

275 all good pulls short rest between sets

C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each) 

60,70,80,90

Probably had more reps in the tank but not much in the last set. 

D. 5 min Recovery Row @z1

10/9/13

A. Hang Power Clean - 5RM for the day  - 15 min

185

B. Push Press - 5RM for the day - 15 min

215

C. 5 rds
250m Row
7 OHS OHS (135/93)
14 T2B

10/7/13

A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min 

Worked up to 185 felt that was a real challenge not sure if that is because it was so early in the AM. 

B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

Had to use the smith machine worked up to 385 for one rep on the day most likely the real weight was 355. Ended up loading 315 (285) and did my 3x3

C. "Grace"

2:41 first attempt ever on this benchmark. Was shooting for sub 3

Had to leave after that workout because of time 

10/3/13

. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between

Total time 9:31

B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min

185,  195, 205, 215 

C. DB SA Row 4 x 8-10; resting :45 between 

50, 60, 65, 70

10/1/13

A1. Strict DB Press 5 sets of 5-6 reps; rest :30

50,60,65,70,75

A2. TnG Deadlifts 5.4.3.2.2; rest 2 minutes - HEAVY

225,315,345, 365, 375

B. 
250m Row
20 Cal AD
15 GHD Situps
AFAP, rest 8 minutes x 4

Ended up in time crunch so I did not rest between rounds did straight through. My quads were junk!!!!  

9/30/13

A. Complex: Clean Deadlift + Hang SqT Clean x 2 + TnG SqT CleanB. Back Squat - est a 3RM for the day 

165

C. 3 rds
15 KB Thrusters (53/35 each hand)
20 Burpees
25 Pullups

12:12

D. 10RM Push Jerk