Saturday - November 29, 2014

A. Every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12

56kg, 58kg, 60,kg, 63kg, 65kg, 67kg, 69kg, 71kg, 73kg(161lbs)

** Should have started a little bit higher. Felt Good.

B. Continue on to max out your clean in 12-15 min 

75kg, 80kg, 84kg, 86kg, 89kg(196lbs) - PR!

C. AMRAP 20 

2 Muscle Ups

4 HSPU

8 KB Swings (70/53)

ROUNDS: 15 + 1

D. 20 min Bodybuilding Session

Push Cycle (**first time doing this cycle scheme... too light the entire way through. Talked to Chase and will fix for the next go around)

8 - 37kg

6 - 40kg

4 - 47kg

2 - 57kg

1 - 62kg(137lbs) - first time doing this cycle.... went too light

8 - 47kg

6 - 50kg

4 - 55kg

2 - 62kg

Thursday - July 31, 2014 (back squat week 7/day 2)

A.  Back SqT al Cycle 

1x4 @70 - 78kg

1x4 @75 - 84kg

1x4 @80 - 89kg

1x4 @85 - 95kg

B. Speed Clean Ladder from CF Games 

245/155

255/160

265/165

270/170

275/175

TIME: :47 seconds 

PR! 88kg (195lbs)

 

C. 21-15-9 complex from Games

8 DL 155/115

7 cleans 

6 snatches

8 pullups

7 c2b

6 bar muscle up

6 dl 

5 clean

4 snatch

4 DL

3 cleans

2 snatch

4 pullups

3 c2b

2 bar muscle ups 

TIME: In the 14:00 minutes. Horrible day for me. Didn't snatch well. Didn't C2B well. Bar Muscle Ups were the best they have ever been. Connected 2 and 3.