Tuesday August 5, 2014

A. Split Jerk, 75%, 3 rep x 5 sets, rest as needed between sets.
     - 185
B. 1 Jerk Dip + 1 Split Jerk, 90%, x 5 sets, rest as needed between sets.
     - worked to 270#. 5# PR!!
C. Snatch Pull @ 105%, 4 reps x 4 sets, rest as needed between sets.
     165
D1. Deadlift, 60%, 3 reps x 6 sets, rest 45 seconds-Speed out of bottom.
     - 245
D2. Strict Press, 2-3 reps x 6 sets modrate weight, rest 90 seconds between sets.
Compare to July 22nd

     - 135

Monday August 4, 2014

A. Snatch @ 70%-80%, 1 rep from above knee + 1 rep from ground x 3 sets, rest as needed between sets.
     - Worked to 155. Form still rusty as hell.
B. High Bar Back Squat @ 90% @ 20x1, 1 reps x 6 sets, rest 2-3 minutes between sets.
     - 305#
C. Front Squat @ 68%, 2 reps x 6 sets, rest 90 seconds between sets.
     - 185
D1. AMRAP Strict Pronated, Supinated or Variant Grip Pull-Ups x 25 seconds x 4 sets, rest 1 minute
     - 10-13 reps
D2. AMRAP Hand Release Push-Ups x 45 seconds x 4 sets, rest 1:30 between sets.
     - About 30 per round
D3. 1 Legless Rope Climb, 2 Rope Climbs Use Legs x 4 sets, rest 3 minutes between sets.

     - Tough but did them all.

Sunday August 3, 2014

A. Tall Kneeling Press, 3 sets of 5 reps each arm
     - Begin by kneeling (both knees on ground) with tight torso and perfect posture, tight glutes and abs.

B. KB Waiter's Press, 2 sets of 5 reps
     - The waiter’s press is performed same as a normal press, but with the body of the bell on the hands, instead of held by the handle. Having the wrist flexed and the full weight of the bell in the hand allows you to feel your lat much better than straight pressing.

C. Bottoms up press, 3 sets of 5 @ moderate weight

D. 1 1/2 Press, 5 sets of 3-5 reps
     - Each rep goes like this - KB starts in the rack, press to top of head, lower back to rack, press all the way overhead.

E. 3 Rounds for time of...
     - 800M Run
     - 10 Double KB Swing (Russian)
     - 10 Double Clean
     - 10 Double Strict Press

Saturday August 2, 2014

For Total Time:
10 Rounds of the following:
5 Pull-Ups
5 Push-Ups
Run 100 Meters
+
5 Rounds of the following:
15 Wall Balls
15 Burpees
+
2 Rounds of the following:
25 Cals Rower
35 Cals Airdyne

     - This was really tough. I felt good and had a decent pace through the first part. The Wall Ball/Burpee part wrecked me. Especially the burpees! Last part was done at an extremely slow pace. Total time was about 32:18.

Friday August 1, 2014

A. Below Knee Squat Clean(1 rep) + Ground Squat Clean(1 rep)x 4 sets, rest 2 minutes between sets—work up in weight.
     - Worked to 210#
B. Front Squat @ 90%, 1 rep x 3 sets, rest 2-3 minutes between sets.
     - Worked up to 265#. Missed at 275#. Just didn't have it today
C. High Bar Back Squat @ 65%, 3 reps x 5 sets @ 30x1, rest 2 minutes between sets.
     - 225#
D. 6 Sets of the following @ all out effort:
17-19 Calorie Airdyne @ all out effort, rest 4 minutes and 15 seconds to 4 minutes and 30 seconds rest time.
     - Did this at home so subbed 20 Cal Row for Airdyne. Time was :29-:31 each round

Thursday July 31, 2014

A. Push Press(1 rep) + Push Jerk(2 rep) x 4 sets, rest 2 minutes between sets.
Work to about 85% of best push press
     - 185#
B1. DB Tripod Bent Over Row @ 40x0, 5-6 reps/each heavy x 4 sets, rest 90 seconds between sets.
     - 80# x 6 reps
B2. Clean Grip Romanian Deadlifts @ 90% of best clean, 4 reps x 4 sets, rest 90 seconds between sets.
     - 245#
C. 4 Sets of the following @ 80%
100 Double Unders
1k Row @ 80%
Rest 4 minutes between sets
Keep Track of Each Round and see time component

     - 4:39, 5:13, 5:16, 5:30

     - unbroken on first round of Double Unders. Had some trouble after that

Tuesday July 29, 2014

A. Power Clean + Jerk Dip + Split Jerk x 4 sets, rest 2 minutes between sets @ 80% effort.
     - 215#
B1. Clean Pull @ 105% x 4 reps x 4 sets, rest 1:30 between sets.
     - 255#
B2. Kipping Handstand Push-Ups(Increased Depth is Optional) Clusters, 5.5 x 4 sets, rest 1:30 between sets.
     - Actually did OK with these. Got 5 reps each set except the last when I got 5.3
B3. KB Strict Press @ 30x1, 5-7 reps x 4 sets, rest 3 minutes between sets.
     - 53#. 5 or 6 reps each set
C.  AMRAP 15 Minutes of the following:
3 Power Cleans @ 225-245 lbs/135-155 lbs
6 Deadlifts @ 225-245 lbs/135-155 lbs
9 Chest to Bar Pull-Ups
30 Meter Prowler Push @ 210 lbs load men/110 lbs load women

     - 5 rounds even. This was hard