Wednesday - September 16, 2015

A. Push Press
5 RM - 150lb x 5
3RM -  155lb x2 (failed 3rd)
1RM -  Tried 160lbs..... always happens. Can never go up after going for max reps. I'll work on these gems


B. Front Squat – 3RM with 5 second pause each rep

190lbs - Failed 200lbs on third rep

C. 3 Rounds 
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
TIME: 20:48 - Only did 40 wall balls last round. Caught the last five to the face


D.  :14 second sprint on bike x 10; rest 1:20 between
Done


E. Weighted bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set 
13/8/7/6

 

Monday - July 13, 2015

A. Push Press 3RM
71kg/156lbs x 2


B. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here 
105kg/231lbs


C. 10.8.6.4.2.4.6.8.10 
Thrusters (95)
Bar Facing Burpees 
TIME: 7:58 (finished about :40 seconds after Juanald)






D. 4 Rounds assistance work 
15 Band Scap Squeezes
10 Weighted GHDs (10lb ball)
10 DBS A Rows (each side) - 40lbs
12 Band Tricep Press Downs

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