01-02-15

AM

A. Negative deficit HSPU. 20 reps not for time.
on black paralletes.  first 8 reps easy, then little more difficult to control thru the middle, BUT better than last week.

B. Close Grip Bench Press. 5, 3, 1, 5, 3, 1. 2 min rest.
105, 115, 120, 100, 105, 110.  switched up setup for 2nd set....  feet under, arch in back, wedge shoulders under on bench.  these definitely felt more difficult than previous weeks.

C. Thruster 95#.  7 sets of 7 unbroken for time.
21 min....  failed 3rd set after 5 reps, failed 5th set after 6 reps.  on 7th set, jerked rep into thruster after squat...  was not anticipating this to be so difficult...  still feeling low on energy to fuel training.  95 felt heavy.  first 2 sets completed in little over a minute, prob went at this too aggressively to start considering still recovering from previous week sickness.

PM

14.4
opted to do mobility work and practice MU transitions into strict dips on lower rings...  feel awake but no energy.  will redo this when feeling back at 100%

11-03-14

AM

A. Muscle Up. 10-15 not for time. (11)

B. Close Grip Bench Press. 3, 3, 2, 2, 1, 1. 3 min rest. (100, 105, 115, 120, 125, 130) *PR

C. CTB. 20 sets of 3 unbroken for time. (5:49)

 

PM

45s Row / 90s rest x6 

1:34.5 - 1:42.7 pace (238m, 229m, 227m, 220m, 218m, 219m)

06-09-14

A. CGPB. 5, 5, 5 (105, 110, 115)

B1. DB/KB Shoulder Press. 5 per arm. 60s rest (30#)
B2. HSPU Neg. 5 reps. 60s rest (25+15 plates)
x3

+
5 RFT - 5:54

• 5 strict ring dips
• 5 pushup

04-18-14

A. DL. 5, 3, 1 (235, 255, 285)

B. Jerk 1 RM (155#) *new PR

C1. Good Mornings. 4-6 reps. 2 min rest (85, 90, 95, 100, 105)
C2. CGBP. 2-3 reps. 2 min rest (85. 90, 95, 100, 105)
x5

04-11-14

A. DL. 6, 4, 2, 6, 4, 2 (175, 195, 225, 205, 235, 275)

B. PP. 3, 3, 3, 3, 3. 2 min rest (95, 105, 115, 125, 130x1)

C1. GM. 6-8 reps. 2 min rest (85, 95, 85, 85, 85)
C2. CGBP . 4-6 reps. 2 min rest (75, 85, 95, 100)
x4

04-04-14

A. Deadlift. 7, 5, 3, 7, 5, 3. 2-3 min rest (155, 175, 185, 175, 195, 205)

B. Shoulder Press. 5, 4, 3, 2, 1. 2 min rest (65, 70, 75, 80, 82)

C1. Good Mornings. 8-10, 2 min rest  (65, 75, 85, 90)
C2. Close Grip Bench Press. 6-8 reps. 2 min rest (65, 75, 80, 85)
x4

CF 8-26-13

A. Muscle Snatch 1 RM (*85# new PR*)

B. Close Grip Bench Press (4-6 reps) x5 (65; 75; 80; 85; 90)

C. OHS 15, 15, 15 (80; 75; 75)

D. Back Squat 1 set of 20 - heaver than last week (130#)