Thursday, 092613

Programming: 

A.  Back Squat; 2 reps x 6 sets @ moderate weight

Final 3 sets....

140x2 145x2 150x1 (failed 2nd)

B.  Weighed pull up; 4-5 x 4, rest 2 minutes

20#x5, 25x5, 30x5 x 3 sets 

+

2 rounds for time

50 pull ups

50 m back rack walking lunge step @ 135#

Time: 13 min

*first round completely unbroken.  5p pull-ups and complete walking lunge. Then wall! 5 sets of 10 for second. Wasn't to tough. Second set of lunges was bad. Did the 50 lunges in 4 sets 

Tuesday, 05072013

A. Clean - single

185-215-225-245-255-265-275-286(pr)-295(f)-295(f)

B. weighted Pullips 3x5 - across

Used 53# KB. All strict wasnt tough but elbow bugging me so stayed light. 

C. Front Squat - Singles 

225-255-275-295-310(f)

D. Played around on hands for a while, air squats etc.  getting after it tomorrow 

Sat, 12222012

Knee swollen up again. :-(. So not doing all programmed.

Back Squat @21X1 (bounce hurts more so going 1 second pause)
185x5 225x5 275x5 295x3 315x1 315x1

Weighted Pull Up 5x2
26x5 35x3 53x2 70x2 75x2 80x2 82.5x2
Instant drop set of Strict Pull-ups - got 12

T2B 25-20-20 Unbroken
Rest few min at most between

Rest. Row :30 On :30 Off this afternoon.