Update

WoDs Completed

Been babying injuries and pissing blood. Need to heal up quick.

Back Squat 320x3 new PR
Deadlift - 465 PR
Bench Press 295x1

Tuesday, 08212013

WOD:
1k Row
400m Run
30 Power cleans (155)
40 Box Jumps
50 AbMat
Time: 12:23

Monday, 08202012

Afternoon Session:
HB Back Squat : 225x5. 275x3. 295x3. 305x3. 320x3(pr)

Team WOD - Justin and I
40 Power Cleans (185)
80 Slam Ball (30)
120 Box Jump (24)
800m Sandbag Run (80)
Time: 13:36

Sunday , 08202012

Clean
135 and climbing by 10. X doubles
At 225 x 1. 245x1. 255(missed catch). Went to 270 which would be PR. Missed it twice. Plenty high enough. Got it next time.

Moved onto Doubles, Hang- sliding below knee 185#

rowing Intervels 250m on / :30 off

Friday

Split Jerk
185x2. 205x2. 225x2. 245x1. 265x(F)x2
275x (F)

Clean Complex
Squat Clean / Front Squat x 2 / Jerk

Wod - team of 2
150 wall balls
100 pullups
50 deads 245#
25 muscle ups

Pm session:
Back Squat - heavy singles. Worked up to 330#. Did two singles there.

Oly Night

Oly Night

Easing shoulder back in.
High Hang Snatch doubles (straps)
95 - 115 - 135 - 145 -155(f)

Clean & Jerk
185 - 205 - 225 - 235 - 245 - 255

Ended with Back Squats

Tuesday, 08142012

AM Session:
1. Weighted Chins 53x3. 71x3. 79x3. 88x3. 106x2

2. High Hang Power Clean OTM 7x2
185-195-205-215-225-235-235
*235 is PR for HPC x2

3. WOD:
400m Run
20 Box Jumps (24)
10 t2b
300m run
30 BJ
15 t2b
200m run
40 BJ
20 t2b
100m run
50 box jump
25 t2b
15:35 RX

PR Updates from prior days / weeks
High Bar Back Squat 340x1 , 325x2. 315x3.
Squat Clean 265#
Jerk 275#

Box Squat 355x2. 365x1