10/14/14

14th
A. Segmented clean pull; 3x5 @80% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

215#

B1. Deficit Clean Deadlift @21x1; 3-4x4; Rest 60 seconds - start with your feet on 2" platform with weights off platform

205# - 4
295# - 4
315# - 3, 3

B2. DB chainsaw row; 6-8/arm x4; Rest 2 minutes

70# - 8

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 77, 76, 76, 76, 76, 76, 

10/13/14

Fasted Cardio - Bike ride to work

13th
https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit

+
A. EMOM 8 minutes; thruster TnG x3 - you pick weight, bar starts on ground

135#

B. 1 1/4 FS; 1-3x3; Rest 3 minutes

225# - 3
255# - 3, 3

C. EMOM 10 minutes; split jerk x1 @60% of 1RM

165#

+
21-15-9
DB thruster 50#
ring row w/ feet elevated

6:15

+
Zone 1 20 minutes - your pick

Bike - Road

10/9/14

9th
A. Segmented Snatch Pull; 2x4 @ 97% of 1RM power snatch; Rest 2 minutes

160#

B. Snatch Pull cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets

160#
185#
190#

C. Pendlay row; 6-8x4; rest 75 seconds between sides

Did not complete as it really bugged my back on Monday. The extreme retracting of the scap hits the sprained rib. Figured bc they are in the piece below I would error on the side of caution.

+
4 rounds for time:
7 man makers 35#
10 kb rack step ups 20" - tough and heavy
5 supinated strict pull ups

13:53 - Ouch.... NO HOLY SHIT shoulders are numb. 

10/8/14

8th
A. Heaving Snatch Balance; 3x5; Rest 2-3 minutes - build per set, video first and final set

95#, 115#, 125#, 135#, 145#

B. BS @30x1; 3-4x4; Rest 2-3 minutes

245# - 4
275# - 4
295# - 3
315# -

C. EMOM 10 minutes
odd; 5 single arm kb overhead squats right arm
even; 5 single arm kb over squats left arm

53#

+
6 sets for time:
Barbell Squat clean thruster x3 - tough
5 HSPU
400 meter run
Rest 2-4 minutes

2:56
3:01
2:57
2:48
2:53
2:53

10/7/14

7th
A. Segmented clean pull; 3x5 @93% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

245#

B. Power Clean x2 + Clean Pull x1; Rest 2 minutes x4 sets - build per set

185#
195#
205#
215#

C. Pendlay Row; 4-6x4; Rest 90 seconds

215# - 5, 5, 5, 5

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 

10/6/14

6th

15 min Bike ride to work - 5k

https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit
+
A. Build to a tough single squat clean thruster - video heaviest set

225#

B. 1 1/4 FS; 3-4x4; Rest 3 minutes

185# - 4
225# - 4, 4, 4

C. Split Jerk; 3x5 @ 85% of 1RM; Rest 2 minutes - speed under bar is the focus

235#

+
21-15-9
Barbell Push Press 115#
Strict pull up

7:12

+
Zone 1 20 minutes - your pick

AD

15min Bike ride home - 5km

10/1/14

October 1st
A. EMOM; Squat snatch x1 starting at 75% of 1RM add 10# per minute until tough set, not failure - video final set

155# missed 165#

B. 1 1/4 BS; 3-4x5; Rest 2-3 minutes

225# - 4
255# - 4, 3, 3, 3

C. EMOM 10 minutes; Heaving snatch balance x2 - you pick weight but challenge yourself.

135#

D1. 1-arm KB OHS @52x2; 12-15x3; Rest 45 seconds
D2. Rope Climb; 4 reps x3; Rest 90 seconds

35# KB

+
6-8 sets for time:
DB Squat clean thruster x3 - tough
Ring Push ups x10
7 wall walks
1 HSPU
Rest 2-4 minutes

DNF - got through 1 round and felt my thorasic spazem on the wall walks and had to discontinue.