9/10

10-Sep
A. Back squat with chains; 4-6x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 10 min @60-65% 1rm
C. Hang squat snatch; 8 for time 95# x3; rest 3 min
D. Jump switch lunges; amrap in 40 seconds x5; rest 90 seconds (for
max height per jump)

A. 145x6, 150x6, 155x5, 160x5, 165x5

B. 65% - 125# all sets
Set 7 - http://youtu.be/-WDbpVBohA0

C. All ub - :30
Set 1- http://youtu.be/i_2ejXaFz_I
Grip got tired today

D. 30, 29, 27, 27, 27 ..the extra 10 sec was torture!

Felt pretty good. Legs and back were just stiff.

9/8

8-Sep
AM
A. Deadlift; 5, 5, 5, 3, 3, 3; rest 3 min
B. Power snatch; build to a tough TnG triple
C. 50 power clean and jerk for time 65#

PM
For time:
Run 800m
Airdyne 40 calories
Row 500m

A. 215, 225, 235, 250, 260, 275 - getting better

B. 115 - my snatch feels off the transition from 2nd to 3rd pull just felt awkward - will send video. 

C. 2:53 30-10-10 forearms started burning bad, after I finished I felt my calves and quads tighten up

PM 

7:16

Caught a huge side stitch/cramp at end of 800  and literally had to walk. Legs gave out last 10cal of ad and 100m of row. Maybe I paced wrong or it was my first double weekend in a while..either way I'm sure next weekend will end better.

9/7

7-Sep
AM
A. Split jerk clusters 1.1.1.1.1x5; rest 20 seconds/rest 2 min (85% 1rm for all)
B1. Bench press; 8-10x4; rest 2 min
B2. 8 muscle ups for time x4; rest 2 min
C. Weighted chin ups; 2-3x5; rest 2 min

PM
15 min amrap:
15 thrusters 95#
30 burpees

A. 170# these felt really good, only a few felt a little shakey. No misses!

Video wouldn't load on you tube may try and email it

B1. 95x10, 105x10, 115x8, 120x8 

B2. 1:37, 1:47, 1:57, 2:12

My dip got super fatigued on the last set. MU paired with bench press def made them more challenging. This video wouldn't load either..

C. 15x3, 17.5x3, 20x3, 25x2, 30x3

PM

http://youtu.be/Owj6ikSIfd4 - part of rd 1

3rds + 15thrusters + 7burpees - was hoping for 4 rds..shoulders were on fire. Right foot went kinda numb in rd 3 or started to fall asleep. Squat felt munch stronger on my thrusters. I feel like I'm slowly getting better at them. Mike said i need to work on staying tighter as I bring the bar back down.

Rd 1-3 thrusters were 6-5-4 rd 4 was 5-4-3-3

Looks like i better started making myself like burpees ha

9/6

6-Sep
A. Squat snatch; build to a max
B. Squat clean; 2, 2, 2, 1, 1, 1; rest 3 min
C. Paused front squat (2 second pause at the bottom) 3-4x6; rest 2 min
D. Hang power clean; 20 for time 135#
E. Power snatch; 15 for time 110#

A. 135 - missed 140 2x and called it. Just didnt have it today I guess, I felt great warming up. 125 felt easy so I jumped to 135 then missed it then got it but it wasnt super pretty. Technique  has been getting off I feel like once the weight gets heavier. I got frustrated but moved on. Maybe its just mental. My legs were still so sore from Tuesdays session.

B. 155, 160, 165x(missed rep 2), 170, 175, 180 - just didn't have the pop on my lifts today apparently. 

C. 135x6(read it wrong)145x4 155x4 160x4 170x4 (felt strong on these surprisingly) Thought they would be rougher since my lifts felt heavy. 

D. :50 unbroken - grip got so tired! that was the hardest part on the last 5
http://youtu.be/BUhH5hrQvQA

E. 2:50 - this was hard after doing the 20hpc my grip and arms were smoked and my legs and hips :) haha
all singles
http://youtu.be/sJASXnS3wyo

9/4

4-Sep
A1. Push press; 10, 8, 6, 4, 2; rest 90 seconds
A2. Weighted wide pronated chin up 3-4x5; rest 90 seconds
B. Bent over barbell rows; 6-8x4; rest 2 min
+
30 seconds max reps tire flips
30 seconds max reps burpees
rest 4 min
x5 sets

A1. 95, 105, 115, 125, 135 

105x8- http://youtu.be/Qy8Kwza1zbc

125x4-http://youtu.be/p0Unpzylj7A

These felt pretty good compared to how they used to feel.

A2. 10x4, 15x4, 17.5x4, 20x3, 22.5x3

20#x3- http://youtu.be/gzDrD6DuPRA

B. 85x8, 95x8, 105x8, 115x7

Tire flips/burpees- this was fun! Last 2 sets got tough

6/12 - http://youtu.be/f5aYOWP0cw8

6/12

7/13

7/12

8/11

Ps my legs are so sore right now haha 

9/3

3-Sep
A. Back squat with chains; 6-8x5; rest 3 min
B. Squat clean; 3 TnG reps on the min for 12 min @60-65% 1rm
C. Hang squat snatch; 7 for time 95# x3; rest 3 min
D. Jump switch lunges; amrap in 30 seconds x5; rest 90 seconds (for
max height per jump)

A. 145+ chains x6 for each set. These were hard the last 2 reps at each set felt super slow. Felt like someone was pushing me down while I was trying to come up.
Set 4 - http://youtu.be/hotDK2Rtvjw

B. 115 first 6 sets 123 next 6. These felt great today. Technique felt really good.

C. 25-30s each set I think
I tried to tng the 2nd set to make it faster. Felt a little awkward just because I haven't done it much I guess
Set 1- http://youtu.be/A9B_99KcAg4
Set 2- http://youtu.be/DoXIhjBpOQQ

D. 29,27,27,27,26
These hurt sooooo bad! Haha I went to pick something up off the ground after set 3 and my left but cheek cramped and then after all 5 sets I felt like my legs from toe to butt were in the verge of cramping they burned so bad for the next 45 min lol I might be a little sore tomorrow ha. Haven't done these since my college soccer days.

8/31

31-Aug
A. Deficit deadlift (2-3 inch platform); @31x1; 2-3x5; rest 3 min
B. Good mornings @33x1, 4-6x3; rest 2 min
+
21-15-9
Power clean 95#
HSPU

A. 205, 215, 225, 235, 245 all x3
B . 85, 95, 105 x6 these got tough

6:25
http://youtu.be/ILRlSrVFg8w
All PC unbroken
Hspu 8-7-6 / 6-5-4 / 3-2-4
Felt pretty good, shoulders were just a little tired