Day: 20130926

130925

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 45 seconds
Strict Toes to Bar x 8-10 reps

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch [145#]
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
worked up to 255, felt good

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

D.
Three sets for times of:
Row 500 Meters (1:45- 1:50 pace)
50 Double-Unders
15 Handstand Push-Ups (strict)
Rest 4 minutes
3:15 (2 trips, 1 break hspu)
3:04 (no trips, UB hspu)
4:04 (two trips, 2 break hspu)

130923

Shoulder is still hurting from the damn slosh tube OHS experiment i decided to try. worst. idea. ever. Just hoping i didnt blow something up 

A.
Six 4 sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes
worked up to 155

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

4 sets 3 reps split jerk 135 working on form speed efficiency pushing under the bar

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

3 sets narrow stance 10 reps HBBS @ 225 rapid fire. 
Rest 2 minutes between sets.

130822

Bench day (heavy)

Regular bench. 2 sets x 5reps
225, 235

Incline DB bench 2 sets x 20 reps

4x SS: Lat pull downs 15 reps, Banded tricep push downs 25reps

3x SS: Farmers Carry 100#DBs as far as possible,  15 shrugs 225 (squeezzze), banded curls 15 squeeze, 10 rapid fire. 

130920

Feeling super beat up and jankey today. Shoulder is feeling super grody and there was no power in my hips or brain. 

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes

*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
stayed here for on more set
*Set 3 – 155-165/105-115 lbs
*Set 4 – 175-195/115-135 lbs

C.
Six two rounds for time of:
6 Power Cleans (225lb.) 185lb
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Shut it down, shoulders hurt too bad, lack of drive or motivation. Felt pretty gross. 

130918

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the eight sets. 225lbs i think, couldnt drop weights but this felt fine

C.
Three rounds for time of: Complete, cant remember my time. 10 min ish. 
Run 400 Meters
15 Box Jump-Overs (24″+) 
10 Front Squats (185lb)