june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

may 7, 2015

A. Jerk Dip + Jerk Drive; 3.1 x 3 sets; rest 2-3 min- progressive, start near 100% these really sucked. 170, 180, 190

B. emom- 8 min
odd- 1 rope climb
even- 12 cal row done 

+
20 min easy aerobic I was craving an amrap so I did a made up one pretty slow and leisurely. Like 65%ish
20 min AMRAP 
30 sit ups 
20 lunges 
30 box jumps 
2 rope climbs 
80 singles 
3+23

april 6, 2015

A. FS @ 20X1 speed out of bottom focus; 3, 2, 1 progressive; rest 2-3 min 135/155/165

B. Jerk dip + Jerk drive cluster 1.1.1; rest 10 sec between clusters, 2-3 min between sets. Progressive, near or over 1RM. x 3 sets 155/165/175

+

2k row moderate pace  8:23, 2:05 per 500m overall pace. I think I started this too quickly, felt like crap entire last 1000, slowed down last 500. Felt terrible to be honest, but now 5 min after I feel fine.