9/22/14

22nd
A. Build to a tough single squat clean and jerk - video heaviest

255# - better split. Think im lacking flexibility which puts my mid thorasic at a point of over extension and probably how I sprained my rib. Went a little lower today and felt more solid overhead 103 up form last week.

B. FS @21x1; 3-5x4; Rest 3 minutes

225# - 5, 5, 4, 4

C. Split Jerk; 3x5 @ 80% of 1RM; Rest 2 minutes - speed under bar is the focus

220# - felt good by about the 4th set. Back on my heels more chest tall, quick under the bar and deeper.

+
15-12-9
HSPU
Strict Pull up
+
1 rope climb per round

6:44

+
Zone 1 20 minutes - your pick

AD