Friday, 091914

A. Push press - heavy 3 

Hot 105.  110 wasn't having it. Shoulder in rough shape and nerve issue, def playing. 2 drop sets at 95kg x 3

B. Snatch Pull- 3 position pause x 2 reps 

Worked with 100kg here 

C. EMOm x 21

1. 7 strict hspu

2. 50 Double UNders (unbroken is goal)

3. 15 t2b

Completed all 

Rest bit 

D. Back SqT - climb heavy single 

120-140-150-160-170

Failed on 175 which would have been PR

E. Front SqT - heavy single 

100-120-140  

Sat, 070514

Comp Training 

A. Power Clean + PP + PJ

Hit 110. Missed 115 on PP

B. teams of 2 guy girl

400m run - alt 2x each 

Then, 

20 rds (10 each alt)

5 Burpee box jump over (20)

10 c2b

14 OH KB Lunge - alt legs (1kb oh either arm)

Then, 

Rest 2 min

2 min max AB calories (2 each)

Rest 2 min

3k Row (swap every 300m)

Completed with Lynn forget time. Long. But fun one 

Rest hour

Max out back squat 

Hit 171 for Pr

+

Max push press 

Hot 116 for Pr

+

Max behind neck split jerk 

Hot 135, missed 140. No legs left