Monday - October 26, 2015

A. 5RM Strict Press (from ground - no racks available) + 2x5 @ 90%
45kg/99lbs (3kg under PR)
Drop Sets: 40kg/88lbs


B. 5RM Back Squat + 2x5 @ 90%
113kg/249lbs
Drop Sets: 100kg/220lbs
- Legs felt weak. Assuming its from having four days off in a row.


C. 8 Min Ladder
2/2, 4/4, 6/6, 8/8 etc
Strict Dips (Muscle up into set of dips)
Squat Cleans at 95lbs
REPS: 4 dips in round of 12


D. 10 Min Cool Down Row at 2:20 pace
Meters: 2, 166
+
2 Rounds of:
20 Weighted Sit Ups
15 Band Scap Squeezes

Tuesday - April 7, 2015

One Session Combined

A. 3 Positional SqT Snatch: Hip + Below Knee + TnG from floor; build to max

55kg/121lbs

B. Split Jerk;  4 x 3 @ 80% *focus on speed and efficiency

72kg/158lbs (80% of 90kg/198lbs)

C. Back SqT – 5RM + 1×5 @ 90%
110kg/242lbs (5RM on March 24, 2015 = 105kg/231lbs) - 5kg PR!
1x5 @ 90% = 99kg/217lbs

D. 

40 KB Squat Cleans 35/26

20 Box Jumps (30/24)

30 KB Squat Cleans 50/35

20 Box Jumps

20 KB SqT Cleans 70/53 - singles. Holy back.

20 Box Jumps

Time: 18:59

rest 10 min

AMRAP 5 

3 Burpee Muscle Ups

5 FWD Bounding Jumps  *set up pvc on boxes for fwd bounding here (5 in a row) (28/22)

Rounds: 4+1 Muscle Up

rest 5 min

10 min to hit 3RM Snatch Grip Strict Press (behind neck)

35kg/77lbs

E. 3 Rounds

20 Weighted Sit Ups - 30 lbs

20 Band Scap Squeezes

Didn't Fit In - Will be complete don Thursday as active recovery (April 9)

A. Bike

:10 hard

:50 easy 

:20 hard

:40 easy 

:30 hard

:30 easy 

:40 hard

:20 easy 

:50 hard

:10 easy  

rest 5 min 

:50 hard

:10 easy 

:40 hard

:20 easy 

:30 hard

:30 easy 

:20 hard

:40 easy 

:10 hard

:50 easy

B. TGU – 20 reps alternating arms - 26lb KB