Thursday, August 21, 2014

Friday August 22, 2014:

A. Power Clean. Hang Clean; 1.1x5; rest 2m (drop between reps)
B. Deadlift Cluster; [2.2.2]x4; rest 20s/2m
OTM for 10 Minutes:
E: 3 Push Jerks (start moderate, then build)
O: 1-4 Muscle Ups *

*If 30 MU for time score is...
10m(+) so 1-2 reps
8-10m do 2-3 reps
6-8m do 4 reps 
sub 6m so 4-6 reps 

A. Snatch; 1.1.1x5; rest 10s/2m
B1. TnG DL; 6-8x4; rest 90s (moderate effort, no grinding reps)
B2. Bench Press @31x1; 8-10x4; rest 90s
C. Turkish Getup; 20 perfect reps (10/arm)- not for time

HPA - Grid 
C&J (int) - Fsquat (mod) - UB stength (hor) A. Squat Clean and Split Jerk, build to a tough single  NOT A MAX
B. Power Clean and Split Jerk, @ 75-80%RM of C&J- perform 1 rep per min for 5 mins
(This should be moderately challenging however there should be no chance of failing reps)
C. Front Squat @ 20X1, build to tough 5 rep with in 4-5 sets
D1. Pendlay Row @ 11X0, 4-6 reps x 4 sets, 1m30
D2. CGBP @ 20X1, 4-6 reps x 4 sets, 1m30 


  1. Blue


    A) 135#,145#,160#,170#,180#
    *No missed reps
    B1) @65% of 1rm-260#x6,6,6,6
    B2) @175-8,8,8,6+2
    C) Completed as Rx'd (KB-53#)

  2. Blue

    A. 145, 155/2, 160/2
    *focused on speed and catching position
    B1. 225/8, 245/8/3
    B2. 105/10, 125/10/2, 125/6
    *took it easy on my shoulders
    C. 16kg KB

  3. A 225 for 5 sets
    B 345 for 4 sets
    No otm today tweaked the shoulder awhile ago and doesn't feel right going overhead.

  4. A) 205, 210, 215, 220, 220
    B) 275, 305, 315, 314
    Push Jerk: 135, 145, 155, 160, 160
    MU: 6 each time

  5. Zack Imboden


    A. 185-205-225-235-245

    B. 275-315-325-335

    PJ: 155-165-175-185-195
    MU: 4-4-4-4-4

  6. Blue

    5'9" - 170lbs

    A. 95-105-115-115-125
    B1. DL at 225lbs and 245lbs
    B2. BP at 125lbs
    C. 16kg

    I had one miss on the snatch skill at 105lbs. Probably because I wasn't warmed up enough. Still need to bring the bar higher because I'm hitting more on my thighs than my hips, and also need to drop under the bar faster.

    Then I didn't read the rest of the schedule properly. Accidentally finished the DL's before I realized that B1/B2 were supposed to be performed as a super-set. So I did them again, but working in the bench the second time around. Then I did it again and accidentally did 20 TGU's on each arm. That was hard on my right, and a brutal struggle when I switched to my left. But it was a good burn, considering I never work those.

  7. Blue

    A. 95/115/125/125/125 Made attempts at 135 but missed them. I get under the weight pretty easily i just gotta work on my catch.

    B1. 225x6/245x6/265x6/295x6

    B2. 135 for 8 reps

    C. 40KG kettle bell

  8. Blue
    5'2 118lbs

    45, 55, 55, 65, 65

    DL at 155

    BP at 55

    12 KG

  9. Blue
    6'2" 180




    16kg KB