08/12/12 - Testing

15-12-9
Power clean 225#
Muscle ups

17:44.....Cleans, singles the whole way. Needs to be faster by stringing some together. Rack/hook grip is the issue. Failed 1 rep. MUs were no problem, but did get heart going a bit. 5-5-5, 5-4-3, 4-3-2 for each set.

08/11/12 - Training

On the minute for 10 min:
5 hang squat snatch 135#
+
On the minute for 10 min
4 hang squat clean 155#
+
On the minute for 10 min:
3 hang squat clean 175#
(if you fail at any minute skip the min and take extra rest)

-First 10 min completed. Took 1 minute break between minutes 5 and 6.
-Second 10 min completed. Took 1 minute break after every 2 sets. Was not breathing issue. It was grip. Tore on 2nd to last set. Stopped there.

08/09/12 - Testing

4 rounds for time:
Run 400m
20 wall balls
20 box jumps 24"

Modified due to knee, 4X400m runs rest 4min
1:12
1:08
1:09
1:10.....Super painful, did this at home, hill was tough.

08/08/12 - Training

A1. Weighted chin ups 6, 4, 2, 6; rest 1 min
A2. Push press 8, 8, 6, 6; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 4-6x4; rest 1 min
B2. Close grip bench press 3-4x4; rest 1 min

A1. 59,74,89,59(7).....good pregession
A2. 140,150,170,180.....stretching went ok for rack pos. Still did not touch shoulders for one rep.
B1. 125(6),125(6),135(6),145(6).....could have gone heavier, was in a hurry.
B2. 275(4),295(4),305(3),310(2)......hit the rack on last set. should have gotten 3 reps.

08/07/12 - Training & Testing

A. OHS 6, 4, 2; rest 2 min
B. Squat snatch 2, 2, 1, 1; rest 2:30
+
3 rounds for time:
10 OHS 175#
10 bar facing burpees

A. 235(5), 245(3),-........Did a lot of warm up reps. Low back and shoulders was struggling from Sunday. Bit dissappointed with numbers, wanted to increase.
B. 135,155,175,185.....kept it light, knee is feeling weird

Tester - 7:54.....too slow. OHS were killing me. Snatch was ugly getting it up. Was shorting some squats due to knee. Put this one on the list to retest.

08/05/12 - Testing

8 rounds for time:
8 DL 315#
8 HSPU strict

9:49.....wanted to be faster. Happy with HSPUs. should have broken DL earlier rather than sticking with 5+3.

http://www.youtube.com/watch?v=C4lFAKt0mxs&feature=channel&list=UL

08/04/12 - Testing

30 squat snatch for time 175#

9:50.....Wanted to be in the 7s. Failed a few reps. Can't lose focus when that happens.

http://www.youtube.com/watch?v=4Hqj6Ze6I9U&feature=plcp

08/02/12 - Testing

5 rounds for time:
Row 500m
15 burpees

14:02......Pretty happy with time. Previous was 14:26 on 05/10. I expected to be slower due to training cycle. Have been eating better the past week, that proved to be the difference.

08/01/12 - Training & Testing

A. Death by CTB chin ups (1 on first minute, 2 on 2nd, etc until failure)
B. Powell raises 8-10x3; @60x0; rest 90 sec bw arms
C. Cuban press 10-12x3; rest 2 min


A.17+12CTB........1 round better than last weekend
B.10 reps for all sets w/15# dumbell
C.45# BB 10,11,12....major burn here

07/31/12 - Training & Testing

A. Front squat 6, 4, 2, 6; rest 2:30
B. Hang squat clean 2, 2, 1, 1; rest 2:30
+
5 rounds for time:
3 squat clean 235#
10 HSPU


A.255,285,305,255
B.225,235,245,255

Tester - 6:50

http://www.youtube.com/watch?v=tP3FmAm1aO0&feature=channel&list=UL

07/29/12 - Testing

21-15-9
Power clean 185#
Ring dips