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  

Monday, 090714

Not much sleep night prior. 

Played 18 today, got new clubs this weekend and excited to get out. 

Slept like 2-6:45a

Breakfast, FFF - coffee etc ate light 

Played 18 @ green meadow. Shot 5 over for 18. Was pleased being first time out in years but, played bad, and seemed to find the whole dam course. 

Lunch @2p. Steak tip Caesar wrap 

Pre wod - aminos 

Programming : 

Warmup; rowing + biking and bb work 

A. Power Snatch Work: 

Hit 60-70kg for some triples. Speed being focus and position

B. Front SqT work 

Sets bottom left in blue

C. EMOM x 21

1. 5 muscle ups 

2. 10 Burpee touches 

3. :30 of box jumps (30) step down hot like 9-11 

Post wod - aminos ; kept light today. + FFF 

Dinner :  steak + rice + those oatmeal balls (just few)

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
climbed to 116kg B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
hit 90kg - got 93kg x 9, failed on 10th *if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge 
Time: 19:18


pm: late 
A. Clean and Jerk : climbed to 120kg..missed 130kg Jerk; just smoked from today. 
B. Front SqT : 120 x 4 , 130 x 4 x 2..then through in towel. Legs SMOKED