Monday - September 29, 2014

First day really back in 3-4 weeks

AM ( at home):

Back Squat

60%

65%

70%

75%

80% 

^all of the above; 8 reps each

PM:

A. Strict Press 3RM - 43kg (eeeek. Needs to go back up)

B. Push Press 3RM - 60kg x 3, 63kg x 2

C. 4 Rounds AFAP

25 Wall Balls

20 Pull Ups (attempted as many butterflies here)

15 GHD Sit Ups

10 Power Cleans (95lbs)

*rest 3:00 between each round

Time: 25:05

Monday - September 8, 2014

A. 3RM Snatch from hips/blocks

59kg (110lbs) Went light due to back. Felt good.

B. Back SqT - climb to heavy 10 rep for the day; hit that # 3 x 10 ; not max; building /prepn body here

80kg

B. EMOM x 21

1. Muscle Ups - consistent rep (athlete specific) can be held through the 7rds

2. Burpees - 10 to touching target

3. Box Jumps (30/24) step down - :30 worth

3-4 muscle ups each time

Roughly 10 box jumps