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 

27.05.2014 - Weightlifting + Tabata Something Else

A. Power clean; 5x2@85%
106kg - Feeling powerful today, weight was feeling light.

B. Clean & Jerk, 3x1@90kg
113kg - Comfortable, bottom position of the clean felt really good.

C. Clean deadlift; 5x3@120%
Supposed to be at 156kg but i didn't have time to fit them in before the class started so did them after. Had nothing left after tabata something else. 120x1, 140x2, 150x2 

Tabata Something Else
Complete 32 intervals (8 per exercise) of 20 seconds of work followed by ten seconds of rest:
Pull-ups
Push-ups
Sit-ups
Air squats.
There is no rest between exercises

Pull ups - 20, 12, 10, 10, 10, 10, 10, 9
Push ups - 10, 9, 9, 9, 8, 7, 7, 7
Sit ups - 13, 13, 13, 13, 12, 12, 11, 11
Air squats - 17, 17, 17, 17, 17, 17, 17, 20

Moved too slow through the first set of air squats and as your score was the lowest score i just held 17 for the remaining sets. 

14.04.2014 - AM Row + PM DE Upper

AM

45 minute Z1 row
9127m, 2:11.4/500m avg

PM

A. 3 bench press @70%, EMOM x9 (3 wide grip, 3 medium grip, 3 close grip)
70kg - CG was the toughest as my triceps are still sore from Thursday

B. 3 x max push ups; 2 minutes rest
37, 21, 14

C. 3 x max strict pull ups; 2 minutes rest
12, 8, 8

D. DB row; 12-10-8; 30s rest btw arms, 90s rest btw sets
27.5, 32, 32 - DB's only got up to 27.5, used a KB for the last 2 sets which made it a little more difficult.

E. 100 band pull aparts
Orange band, alternated overhand and under hand every 25 reps.

4x5 min AMRAP's

Conditioning
5 minute AMRAP
3 Snatch - 60kg
3 Muscle ups

5 + 1 Rxd

Rest 5 minutes

5 minute AMRAP
5 Thrusters - 60kg
5 Pull ups

5+2 Rxd

Rest 5 minutes

5 minute AMRAP
7 Power clean - 60kg
7 Burpees

4+1 Rxd

Rest 5 minutes

5 minute AMRAP
9 Deadlift - 100kg
9 Push ups

5 Rxd

Took this one from Rich Froning, not to pleased with my performance. Felt slow and lethargic throughout, i worked a night shift last night which explains the lack of energy. Would expect to add a 1-3 rounds to the each amrap next time.