Day: 20130821

130820

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
(start with PVC and progress from there…could only do a wooden dowel. Oly shoes would help for this)
Roll to Candlestick x 10 reps
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed worked up to 135
C.
Take 20 minutes to today’s 1-RM Split Jerk
235# felt really strong on this. I think I had a PR in me (245) but I am lifting in a gym where I can’t drop the metal plates.

D.
Four two (ran out of time) sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
12,13 -some janky life force rower with weird splits. Definitely different than the concepts. I rowed at a good pace (estimated a 1:50 split) and the rower read out was a 2:20. So I rowed 2 min hard and took 1 min for HSPU

Advertisements

130819

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Worked up to 165.

B.
Three sets of:
Snatch Deadlift + Snatch Pull
Rest 2 minutes
(Was supposed to be halting DL) 205. Pulls felt strong but I was slow off the floor.

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Didn’t do last week, worked up to 255×3

D.
For time:
8/6 Muscle-Ups (only had a bar) -UB
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups
11:41