Monday June 21, 2010

A: Snatch Grip DL @6011 4-6 X6 (2)
B: High Hand PS - 3 X5 @80% (1)
C: GH Raise Sub 10 X5 (90)

Results
A: 135/185/195/205/215/225
B: 135 X6
C: as Rx'd

Friday June 18, 2010

A. Push Press/Push Jerk/Split Jerk - 1.2.3 X5 (4)
B1: Snatch Grip PP 5,5,5,5,5 (2)
B2: Wide Grip Alternating PU 6 X 5 (2)
+
3 rounds for time
12 supinated 65# chin up
12 depth HSPU

Results
A: 155/165/175/185/205
B1: 135/135/135/135/135
B2: 6/6/6/6/6
+
13:20
(~1 inch)

Thursday June 17, 2010

A: Muscle Snatch 2-3 X5 (2)
B: High Hang PS 2-3 X5 (2)
C: Power Snatch 2-3 X5 (2)

5 sets
15 burpee
20 UB 24" BJs
25 UB DU's
(2)

Results:
A: 95/115/135/145/145
B: 145/145/145/155/155
C: 135/135/145/145/145

2:00/2:05/2:00/2:07/1:56

Tuesday June 15, 2010

A: Tall Clean - 5 set of 3 (90)
B1: Front Squat Cluster 2.2.2.2.2 X4 (120)
B2: 20 unbroken CTB chin up X4 (120)
C: Hang Leg Raise

Results:
A: 135/135/145/145/155
B1: 185/195/195/205
B2: Unbroken X4
C: 10 X4

Monday June, 14 2010

A: Close Grip BP 1 RM
B: Seated Behind Neck Press 1 RM
C Supinated 1RM weighted
D: DB external rotation @ 10% of A

Results:
A: 255
B: 56.8% (% of CGBP used for #2)
C: 110% (BWT + Weight for % of A)
4: 8/7 (right/left)

Sunday June 13, 2010

A: Snatch Grip DL @ 6011: 6-8 X5 (2)
B: High Hang PS 3-4 80% (1)
C:GH Raise Sub (90)

Results
A: 185/185/185/155/155
B: 135/135/145/145
C: 8-10 X4

Friday June 11, 2010

A: Back Squat @ 4010; 12/10/8/6/4 (3)
B: DB Split Squat 8-10/leg X4 (60 btw each)
C: Unanchored Tabata Sit up

Results:
A: 185/205/225/245/265
B: 40/50/50

Tabata: 6 (goal was 6)

Notes: Should have gone for 7 or 8 on tabata

Thursday June 10, 2010

A1: Press @ 31X1 3-4 X5 (2 min)
A2: Strict C2B Pull Up AMRAP X5 (2 min)
+
12 min for rounds/reps
AMRAP HSPU
12 unbroken pull up

Results:
A1: 145(4)/145(4)/145(3)/145(4)/155(3)
A2: 8/9/8/8/7
+
HSUP: 12/7/7/8/8/7/6/4/3
Pull Up:12/12/12/12/12/12/12/12/11

8 rounds total reps 62+107=169

Notes:
AMRAP felt really good. Pull ups were easy

Wednesday June, 9 2010

A1: Stiff Leg DL @4111 6-8 X5 (20)
A2: GHD Raise Sub 8 X5 (3 min)
B: Jump Switch Lunge AMRAP 30 sec
C: Side Bridge 90 sec per side 10 sec btw sides X3

Result:
A1: 205/225/235/245/255
A2: 8/8/8/8/8
B: 35/34/33/34
C: As Rx'd

Notes:
DL felt good. Side bridges were insane.

Part 1
A1: Bench Press @ 5010; 8/6/4/2 (90)
A2: Supinated Chin up @51X1 3-4 X4 (90)
B: Strict MU X 1/Ring Dip X10 (90) X4
C1: Depth Push Up AMRAP (-2) X3 (60)
C2: Powell Raise 10/10/10 (60)

Part 2
Run 80% 5 min (5 min)
Run 80% 4 min (4 min)
...
Run 80% 1 min (1 min)

Result
A1: 205/205/215/225
A2: 25/25/30/30
B: Unbroken
C1: 18/15/12
C2: 10 lb X3

Notes:
Run was hard. Feeling the extra weight I've put on.

Saturday June, 5 2010

A1: Press @31X1 4-5 X4 (2 min)
A2: Strict CTB Chin Up @21X0 AMRAP X4 (Pronated Grip)
+
3 min HSPU
1 min L Pull Up (Sup)
2 min HSPU
2 min L Pull Up (Sup)
1 min HSPU
3 min L Pull Up (Sup)

Results:
A1: 135/145/145/145
A2: 11/10/9/7
+
31
10
16
15
15
22

Friday June 4, 2010

A1. Stiff Leg DL 6-8 X4 (20)
A2. GHD Raise Sub 6-12 X4 (3)
B. Side Bridge: 60 Sec X3 (30 btw sides)

Result:
A1: 185/205/235/235
A2: 10/10/10/10
B:60/60/90

Wednesday June 2, 2010

A1. BP @ 5010; 8/6/4 (90)
A2. Supinated Chin Ups @51X1; 4-5 X 3 (90)
B. Strict Muscle Up X1/Ring Dip X10; X3 (90)
C. Depth Push Up AMRAP (-3) X3 (60)

Results:
A1: 215/215/225
A2: 35/35/35
B: As Rx'd
C: 20/15/13

Notes: Muscle ups suck. Need to get stronger. They weren't exactly "strict".

Sunday 5/30/2010

Seven (Six)

Seven rounds for time of:
7 HSPU
7 135# Thruster
7 K2E
7 245 #DL
7 Burpee
7 Pull Up

Result:
28:20

Notes:
Very hard. There should be 7 KB swings between the burpees and the pull ups but I don't have a KB. Thruster was hardest part. Injured knee, hurts where MCL is. Taking a couple rest days and advil.