Monday 8/26/13

A. emom - HSC TnG 115# - 2-3 6 min

Done, kept it fast

B. back squat @50x1; 4,4,3,3,2 - rest 3-4 min

4@200

4@205

3@220

3@230

2@245

C1. wtd chin-up mixed grip; 2-3; rest 2 min

58,62,70,75,75 (all for 3 reps)

C2. 20 wall balls Unbroken ;rest 2 min x5

Done, no problems 

Saturday 8/24/13

A. Build to a heavy snatch 

185, barley missed 195 3x

For time:

Run 400m

AD 100 Cal

Row 1k meters

11:15

Run was about 1:30, air dyne made my quads feel like rocks (as usual) was able to pick up the pace towards the end of the row

Friday 8/23/14

A) Build to a tough 5 TnG power clean in 12 min

205, felt heavy and a little off today

B) CGBP; 3, 3, 2, 2 rest 3 min

205,215,225,230

C) EMOM - PSx5 - 5 min

115,125,135,140,145

5 RFT of:

5 DL 225

10 Wall Ball

5 Burpees

2:48

Felt a little worn from yesterday's cleans.

Thursday 8/22/13

AM

For Time:

20 C&J @ 185

3:50

PM

10 Min Max AD For Calories

267 Cal

A good day today, Got the first 10 C&J done in about 60 sec then hit a big wall.

AD Was tough, major quad fatigue

Tuesday 8/20/13

AM

A. build to a tough 5 TnG PC in 12 mins

215

B. Build to a tough triple close grip bench press in 12 min

210

C. DB bent torso row @20X1; 5-8; rest 45 sec btw arms x3

Used 65# for all sets. 7 reps for all sets

PM 

For Time:

10 Burpee MU

5 wall walks

5 sets 50 UB DU

5 wall walks

10 Burpee MU

17:50

Had an iffy nights sleep last night. Non the less, was exciting for a double. PC went well and may have had a few more pounds in the tank. Bench Press was PRETTY close to a 3RM. Was feeling a little "tender" from the ring dips yesterday also.

PM session was rough. The 50 UB Dubs were not my freind. Multiple times I was in the 40's and missed. Calves are fried.

Monday 8/19/13

A. EMOM- HSC TnG x 3  135#

done

B. Back Squat @ 50x1; 6, 4, 2, 2, 2; rest 4 min

185x4

200x4

220x2

230x2

240x2

5 Sets

1 MU + 8-10 Ring Dips

10 KBS 2pd

10 Box Jumps step down 24"

Rest 90 sec

Done, everything UB and right around a minute per set 

Good day today, got a good 8 hours of sleep, was in the gym warming up by 9am. Back Squats went Better then expected, I've never gone so slow on the eccentric and was expecting problems.

Was able to string together 10 dips each set with ease. Everything felt fast

Saturday 8/17/13

5 RFT of:

5 Power Snatch 155

7 HSPU

6 Pistols/leg 

10:45

Snatches were all singles, could have possibly pushed for some doubles but didn't want to risk misses. All HSPU were kipped and UB. pistols felt good