31.07.2014 - ME Lower

A. Low seated box jump; max height


B. Back squat; max
120, 140, 150, 160, 165 - Down 5kg on best but heading back in the right direction. 

C. Power snatch + snatch; heaviest in 12 minutes
40, 50, 60, 70, 72.5, 75, 77.5, 80, 82.5, 85 - Hips felt faster!

D. Snatch deadlift; 3x2@120%
120 - Straps

+
AMRAP 15
10 KB front lunges - 32kg/arm
20 back extensions
40m farmers walk - 32kg/hand
20m sled drag - 100kg
4+21 - Unbroken 

05.06.201 - ME Upper

A. Bench press with band suspended KB; 2@80%, 2@85%, 1@90%, 1@95%
44(10), 64(7), 74(5), 80(2), 85(2), 90(1), 95(1)

B. Strict press; 5@80%, 5@85%, 5@80%
60(5), 64x(2), 60(5) - Failed the set of 5 at 85% so i did a cluster of singles at that weight then a set of 5 at 50kg

C. Push ups; 3x max
35, 25, 22 - Felt much stronger on these today, got to 30 without a pause at the top.

D. Strict pull ups; 3x12
12, 10-2, 9-3

E. Narrow grip floor press; 3x20
40, 40, 45 - This was tough! Last few reps at 45kg were grinders!

F. Accumulate 5 minutes of heavy farmers walk
Complete @32kg/hand 

G. Plate pinch hold; 3x max
26s, 23s, 29s 

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

Another Monday Another Back Squat PB

AM

Back Squat - 3rm
60
80
100
120
140
152.5 PB
155x(1)

Conditioning
3RFT: (14 min cap)
15 Strict ring dips
15 C2B pull ups
75 Double unders

9:00

PM

Single Arm Farmers Walk - 3x30m (each arm)
32
40
50 - tough to balance the barbell

Conditioning
6 Rnds for total distance & reps:
30s Sled push - 100m
30s Rest
30s Snatch - 60kg
30s Rest

Sled - 230m
Snatch - 35 (6, 6, 6, 6, 6, 5)

Push Press + Farmers Walk

Push Press - 1rm
60
70
80
90
95
101xxx
98

I should have hit 98kg first and then went for the PB attempt, a 6kg increase that close to your max is stupid.

Farmers Walk - As far as possible in 2 minutes, 80kg each hand
37m

Walked around 25m before i put them down, struggled to get the barbells balanced again.

Conditioning
AMRAP 15
12 SDHP - 42.5kg
10 Over box jumps - 24"
8 T2B

10+14