We'd, 111214

Am:

A. 1k row x 5; rest 3 min

B. Bb bent over row 

5x 10 @155

C. Cool down 

Pm:

A. 1rm with no bounce - front squat 

110-120-130-140-145-150

Tuesday, 111114

A. Spllit Jerk work 

Shoulders fried. Kept about speed 

95 for triples for 3-4 sets 

B. Power clean 

100-110-120-130 

Few failed attprs at 140. Didn't have it today. My max PC is 143

Rest 10 or so min 

C. AMRAP 8 - @90% PC

Used 120kg.  Completed 26 reps. 4 failed attempts. 

D. 

Catch up, Back on track

Been slacking on the blog posts and organization of my own training, that's for sure.  

Back on track as well as Vimeo uploads daily

Wed, 110514

Am: 

A. Complex 

SqT clean + thruster + split jerk + split jerk 

90-95-100-105

107 miss 2nd jerk 

108 miss 2nd jerk 

110 miss 2nd jerk

B.

Tuesday, 110414

1st

Snatch Defecit pull 3x3 @100kg. 1x3 @105

+

Emom 20

200m run 

Even: 2 legles rope climb 

*made 14 min. Pinched nerve in neck

Row 1k @2:00

2nd

Emom x 20

W 10# vest

Odd: 10 cal AB

Wvem: 1 legless rope climb 

Monday , 110314

Am:

500m row 

1:47-1:45-1:43-1:39

Corrective movement 

Pm:

3RM back squat 

Hot 167kg x 2. Failed third rep

Comp Wod 

Tuesday, 102814

Am:

A. Seated strict press - 5RM

60x5. 65x5

55x5 x 2 drop set 

Afternoon:

A. Db SA row x 5 sets x 7 rep  @70kb

B. Speed CG deadlift @60%

140x3 w/ red bands - every :30

C. Every 3 min - run 400m

X 10