Monday, 092814

Am: 

A. Snatch - bar work 

B. SqT @80% x 2 rep x 3 sets

Pm:

A. Strict Press - 3RM

60-70-75-78-80 

* think last two sets were PR's. Unsure. 

B. 5 rds 

25 wall balls 

20 pullups 

15 GHD sit-ups

10 tng SqT Cleans (135)

End time: 27:44 

Breakdown 2:27-2:51-3:00-3:17-4:09

** died on last rd

Late PM

A. Back SqT - 5RM

Hit 157kg - 1kg PR

Tried 159 got 3 only. Legs were smoked. 

Sat, 092614

Friday, 092514

Friday, 091614

Aleep night prior : 12-8

Am: 

A. Back SqT - up to 120kg for 3x1 with 3-5 second pause in hole. 

B. Row 

1:30 hard, :30 off x 10 

Maintained 1:52-1:54 on all on. 

Pm.

A. 1rM bS - 5 sec pause in hole 

100-120-130-140-150

* no miss. Stopped there. Tired today 

B. Drop set @85% 2x3 of A - 5 sec paiE between 

127kg

C. eMOM x 15

1. 8 muscle ups 

2. 2x through triple jump bounding 

3. 10 cal HARD effort on AB 

Completed. 8 MU were hard come 4th and 5th rd, but got al UB all rds. 

Wed, 092414

Sleep night prior : 11p-6:30p

Am: 

A. Clean + FS + Jerk ; double. Not TnG brough second series.  

901-100-110-115-120

B. CLean Pull from high blocks 

Went heavy for 3x5 

C. Front SqT cycle - am work - 

Up to 130 for 3 singles 

D. 

50 pistols 

30 hang power clean 

10 muscle ups 

30 cal AB

50 T2B

Time : 9:45

Pm: 

A, SqT cycle 

Front SqT - 3RM w/ 3 sec pause in hole 

100-115-125

+ 95% + 90%

119 - 112 

C. Deadlift off2-3" block. Used a double + single piece of wood. 

390 x 3 reps x 5 sets. Not TnG

190kg (418lbs) x 3

*** exhausted from today. 

Tuesday, 092314

A. Snatch - worked SqT snatch technique at 60kg. Shoulder neck bad so taking easy 

B. AMRAPS 

Amrap 12 

5 burpees 

5 bar muscle up 

5 box jumps (30) step down 

5 power Smatch (135)

Score: 5+13

Rest 6

AMRAP 12 

250m row

20 DU

15 air squats 

10m HS Walk 

Score: forget 

Monday, 092214