08.05.2014 - ME Upper

For time:
30 burpees
1000m row
30 burpees
6:40 - 3:37 row

A. Floor press; 10-7-3-3-3-1-1-1
65(10), 75(7), 85(3), 90(3), 95(2), 97.5, 100, 102.5x

B. BTN push press; 5x2
80kg

C. Push ups; 3x max
36, 25, 15

D. Weighted chin up; 3x8
5kg - These were tough!

E. KB skull crusher; 3x8
24kg

3 rounds
30 GHD sit up
30 back extensions
30 reverse hypers

Getting Hench on the Bench

A. Front squat, build to max
- 60(5), 80(3), 100, 120, 125, 130, 135, 140x

B. Snatch balance, build to a tough triple
- 40, 60, 70, 80. Only every done these once or twice before, 80kg for a triple is a default PB.

C. Power clean and split jerk cluster, 1.1 @90kg x 4 sets - 2 minutes rest
- Complete.

D1. CGBP @20X1, 2 reps x 5 sets - 2 minutes rest
- 85, 87.5, 90, 92.5, 95 PB, 97.5x(1) PB. 

D2. Pendlay row @22X0, 2-3 reps x 5 sets - 2 minutes rest
- 72.5(3), 75(3), 77.5(3), 80(3), 82.5(3)

E. 4 minute AMRAP push ups - hands shoulder width
- 74 reps. Started with a set of 25 then 5's to 60 and finished with 2's.

Squat Clean & Push Up Elizabeth

Squat Clean

85
90
95
100
105 PR
107.5 f f

Had 107.5 racked in the bottom twice, couldnt get out of the hole on the 1st attempt and got half way up with the 2nd attempt. Need to bring the front squat up i think.

Push Up Elizabeth

21-15-9
Squat Clean - 60kg
Hand release push ups

8.20 Rxd

8 unbroken squat cleans then singles. My quads were really tired from running yesterday i think.