03.07.2014 - AM Row + PM ME Lower

AM

25 minute Z1 row

PM

A. Max height box jump; 20kg DB/hand
30" - didn't have the confidence to go higher

B. Pause back squat; build to max (3s pause, trainers)
60, 80, 100, 120, 130, 140, 150, 155xx - Legs are feeling weak!!

C. Clean pulls; 5x3
130, 132.5, 135, 137.5, 140

D1. Bulgarian split squat; 3x8; 60s rest
40, 45, 50 - Feeling better, excited to see these progress

D2. Weighted back extension; 3x20; 120s rest
20kg - Ruined my lower back!

E. 2 L-sit rope climbs; every 3 minutes x6
Scaled to 1 every 3 minutes, only had time to do 3 rounds. Found these really tough!

07.06.2014 - AM Intervals + PM Lifting

AM

400m run @85%
2 minutes rest
x10

1:22 - 1:29, averaged around 1:25 over the 10 intervals. I am really pleased with how these went, i did something similar just before Christmas and struggled to hold 1:30 splits. Just need to get some miles back in the legs!

PM

A. Hang power clean; 5x2@75%
94kg - Weight was feeling light!

B. Hang power clean + jerk; 5x2+1@70%
89kg - Push jerked all reps straight from the 2nd power clean.

C. Clean pulls; 5x3@100%
130kg - Focused on staying back and finishing!

12.04.2014 - AM Filthy Fifty + PM Lifting

AM

Filthy Fifty
For time:
50 box jumps - 24"
50 jumping pull ups
50 kb swing - 16kg
50 walking lunge
50 K2E
50 push press - 20kg
50 back extenstsions
50 wall balls
50 burpees
50 double unders

19:21 - 26s slower than my previous PB. Not concerned about this as i am 7kg heavier, the difference is probably due to having a longer transition between the push press, back ext and the wall balls. Also last time i went ub on the push press this time around i broke 40-10, not entirely sure why but i did!! 

PM

A. Snatch; 3x2@80%
80kg 

B. C&J; 3x2@80%
100kg

C. 1 snatch @70% every 30s x10 minutes
70kg - Felt great, no misses. 

D. Clean pulls; 5x2@120%
150kg - These were tough!