Thursday - Setpember 24, 2015

A. Front Squat – heavy triple and double @ 31X1
(current 104kg/229lbs) - 1RM is currently 106kgs/234lbs
3 x 225 (previously did 229lbs)

1 x 235 (failed second) - 1lb PR!



B. Strict Press
5RM - (current 45kg/99lbs) - 100lbs 
3RM  - (current 48kg/106lbs) - 110lbs x 2
1RM - (current 52kg/115lbs) - 115lbs


C. 
800m Run
1K Row
10 Rope Climbs
50 Clean and Jerks 115/83 -
TIME: 18:32


D.
8 reps x4 each side - DB SA Rows
5 x 5 Strict T2B
Learned two accessory add-ons for hamstrings

Friday - January 24, 2014

A. 1RM Strict Press

     37kgs (83lbs)

B. 1RM Push Press

     57kgs (126lbs)

C. 22:00 Row

     :30 Hard

     :30 Easy

129-135m for every :30 Hard