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

Wednesday - September 2, 2015

A. Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing)
180lbs

135lbs for drop sets



B. Strict Press
5RM - 95lbs
3RM - 100lbs
1RM - 115lbs (1lb PR)



C.  Clean Pulls 5 x 3 @ 90% ; rest 2 min between 
185lbs


C. Assistance Work
10 V-Ups
10 Second Hollow Hold
10 Butt Ups 
10 Second Hollow Hold 
10 Toe Touches
10 Second Hollow Hold
10 cCunches
10 Second Hollow Hold
10 Hollow Body Rocks
10 Second Hollow Hold
10 Swimmers Each Leg
10 Second Hollow Hold

Monday - August 17, 2015

A. Snatch Balance + 3 OHS; build to max  in 15-18 min

68kg/150lbs Stayed true to the 18 mins. No fails. Feel like I could go up. 


B. 8 min to hit TnG Heavy Triple TnG Strict Press
Current 3RM = 48kg

45kg x 3

49kg x 1 
C. Push Press – 4RM + 2×4 @ 90%
Current 6RM - 64kg
68kg/150lbs x 4


D. SqT Program Week 3 Day 1 
Back SqT 
1×8 @ 65% - 79kg/174lbs
1×8 @ 70% - 85kg/187lbs
1×6 @ 80% - 97kg/213lbs
1×6 @ 85% - 103kg/226lbs


E. Front SqT
1×5 @ 60% - 64kg/140lbs
1×5 @ 70% - 74kg/163lbs
1×5 @ 75% - 79kg/174lbs
1×5 @ 80% - 85kg/187lbs


F. EMOM x 20 
Odd: 12 Cal Bike 
Even: 4 TnG Power Clean + Push Jerks ; starting at 60%; ascending intelligently to where this is TnG Reps and efficient movement.
Started at 105lbs. Ended at 115lbs.

Monday - August 10, 2015

One Session


A. Power Snatch + Hang Power Snatch + 2 OHS; build to max (in 15 mins)

58kg/127lbs


B. 3RM Strict Press (in 8 mins); lots of volume and speed is the focus, not grinding through
Current 1RM = 52kg/114lbs

3RM = 48kg/105lbs


C. 6RM Push Press; building on last week, but control your time here
Current 8RM = 63kg/168lbs

6RM = 64kg/172lbs (cleaned from floor, no racks available)


D. SqT Cycle Week 2 Day 1 
Back Squat
1×10 @ 62% - 75kg/165lbs
1×8 @ 67% - 81kg/178lbs
1×6 @ 72% - 87kg/191lbs
1×6 @ 77% - 93kg/204lbs
1×6 @ 82% - 99kg/217lbs


E. Front Squat
2×5 @ 65% - 68kg/149lbs
1×5 @ 70% - 74kg/162lbs
1×5 @ 75% - 79kg/173lbs




E.  AMRAP 10  – sustained pace
10 cal bike
1 x through UB complex 4 TgG Power Cleans + 3 Front SqTs + 2 S2OH @ 108

Followed up with 3 x 25 GHDs

Friday - May 1, 2015

A. Snatch Grip Deadlift x 3 + Hang Snatch x 2 + Overhead Squat; build to max for the day

60kg/132lbs

Failed 63kg/138lbs 

B. Back Squat – 1RM with 3 second pause in hole

110kg/242lbs

C. Strict Press – 3RM for the day

45kg x 3

49kgx 2 

D. 500m Row Intervals x 5; rest 1:45  (-1 second) off prior splits 

1:52, 1:49, 1:54, 1:56, 1:56

E. DB SA Rows 10 reps x 4 sets each side - 45lbs

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