06-10-15

A. Squat Clean. 7 singles 140#+. rest as needed. 140, 142x2, 145, 147, 150, 152, 157, 160 PR "easy"

B. 1 1/4 Front Squat. 6-8. 2-3 min rest. x5 115, 120, 125, 125, 125

C. Clean Pull. 3, 3, 2, 2, 1, 1. 2 min rests. 145, 155, 165, 175, 185, 195

D. OHS 95#. 30 for time. (from floor) 3:29 18 unb, 7, 5

06-09-15

A. Hang Power Snatch. 3, 3, 3, 2, 2, 2. 2 min rest.  

Fast underneath and more hips than feet...  if you're jumping wide and not getting your head through, just work technique with moderate weights .... and no feet with fast powerful hips/butt

get head in front of the bar

get butt back

pull elbows high and press fast
85, 90, 95, 100, 105, 110x1.  head thru but weight fwd at 110

+

10 rounds

5 toes to bar

5 ring dips

5 hang power clean 95#-ish

5 box jump 28"

14:16 all T2B unb, all HPC unb, slipped rd 9 on RD

06-08-15

A. Strict HSPU. 10+ reps to one abmat or less. 4 to 10s on side, 6 to 1 abmat

B1. Push Jerk. 5 reps 1 min rest 105, 115, 125, 135, 140x1, 135x4

B2. Weighted Lean Away Pull Ups. 3-4. 2 min rest. 5# on rings

x5

C. Deadlift. 3x3. 3 min rest. 215, 265, 295x2

+

10-8-6-4-2

Deadlift 185

Burpees over bar

3:20, 1:30ish at end of 8s

06-05-15

A. MU 1 every 40s x15
B. Kipping HSPU @41x1. AMRAP. 2 min rest x5 8, 6, 4, 4, 3
C1. Wtd Ring Dip. 4-5 reps 2 min rest 10, 15, 20, 25, 25
C2. Bent Over Rows. 5-6 reps. 2 min rest 95, 115, 120, 125, 130
x 5

06-03-15

A. Squat Clean. tough 1. 150#
B. Squat Clean @85-90%. 7 singles. 135#
C. 1 1/4 FS. 10 reps. 3 min rest x4 110, 115, 125, 130
D. Clean Pull. 5, 5, 3, 3. 2 min rest. all 100%+ clean max 155, 160, 165, 170

05-30-15 thru 05-31-15

Salt Games Competition

100 unb WBs, 2nd place finish event #1, 1st place finish event #4, 3rd place podium finish

05-27-15

A. Power Clean / FS / Jerk. 5ish "reps" 125-135+-ish... rest as needed between 125, 130, 135x2, 140

+

Any skill work or "polishing" you want for confidence... nothing "fatiguing" and no "failures"

+

airdyne 30 @ 85%

airdyne 30 @ 50%

x20