7/30

30-Jul
A. Squat clean x1/Hang squat clean from below the knee x2/High hang
squat clean x3; build to a max of the complex
B. Squat snatch from high blocks; 1 rep on the 30 seconds for 20 reps @65% 1rm
C. Push jerk x3/Split jerk x1; rest 2 min x6 complexes
D. "Tabata" ring dips (for low score)

A. 145 - missed last rep at 155..so close
B. no misses felt good.
C. 115, 125, 135, 145, 150, 150 - 5th set at 150 was shakey so I did 150 again for set 6 and it felt better than the previous set.
D. 42 total last set was lowest..only 3..I was frustrated after these..they got hard fast

Have to wait and upload the videos tonight.
PS..5 days in Cali without humidity made me die last night..I was sitting in front of the fan between every lift

7/24

24-Jul
10 rounds for time:
10 ctb chin ups
5 ring dips
10 box jumps

16:45
http://youtu.be/3N5QykdxjUc

Did 4/3/3 for 3-4 rds on ctb then went to 3's and 2's then 2's and 1's by the last few rounds.
Dips were 3/2 for the first 5 rds then went to 2/2/1 and 2/1/1/1/1
Box jumps were all easy and bounding.

I feel like 16:45 is a pretty good time for me, but I know needs to improve with time

7/23 pr'SS

23-Jul

A. Squat clean; Build to a max

B. Squat snatch; 1 rep on the min for 15 min @75-80% 1rm

C. Split jerk; build to a max

A. 190# missed 195 3 times, couldn't stand up with it..

190-http://youtu.be/ChJ9sL89_Qg

195-http://youtu.be/gbEv3oUoTEQ

195-http://youtu.be/lkTuzgoNW78

* Best miss* 195-http://youtu.be/Rw6fkrmVuQg

**any idea why the bar started drifting away from me on my right side on my up on these attempts? 

B. 120# these felt great

Last 4 min- http://youtu.be/CV31ogSoXxE

C. 200# did 155, 165, 175, 185, 190, 195, 200, missed 205 2x

200-http://youtu.be/mq2viJk368M 

205- http://youtu.be/cmWF2gIgkCE

( maybe having Bruce Lee in front of me gave me more power haha)

7/21

21-Jul

Prowler sprint;

30 seconds @100% (moderate/light)

rest 3 min

x10

(rest 6 min bw sets 5/6)

Done..not one of my favorites :) 

I want to learn to butterfly but i can't seem to get it down. Watched Carl Paoli's progression today and it helped some but I still keep loosing rhythm after about 5or6..any suggestions? Here's some clips of my efforts...

1-http://youtu.be/TRiAdPjvd9E

2-http://youtu.be/FaMUR22LSM0

3-http://youtu.be/sMDAg3Z8W5M

7/20

20-Jul

A. Deadlift 4, 4, 4, 2, 2, 2; rest 3 min

B1. Power snatch; 2 TnG light/moderate x5; rest 30 seconds

B2. High box jump clusters 1.1.1.1.1x5; step down/rest 3 min

A. 225, 235, 245, 255, 265, 275 - starting to get stronger with these

275- http://youtu.be/H9J89wWPcj4

B1. 85#

B2. 33.5" x3 35" x2

Set 3- http://youtu.be/awpW4bQM9Mc

+

3 rounds for time:

Run 400m

15 kbs 1.5 pood

10 burpees

8:01 - all runs were about 1:30, last one was a few seconds faster. Everything unbroken. Felt pretty good, legs were a little tired. 

7/19

19-Jul

A. Power snatch x1/Squat snatch x2/OHS x3; rest 2 min x6 complexes

B. OHS; build to a tough double

C. Back squat; 6, 6, 3, 3, 1, 1; rest 3 min

A. 100, 105, 110, 115, 120, 125 - these felt pretty good, back was tight though. Pretty happy with getting 125.

125-http://youtu.be/seEzm9ZStnM

B. 190! 155, 165, 180, 190 were my sets after my warm up sets.(can't believe I push jerked 190 up either, it was behind the neck which is easier but still exciting)

190-http://youtu.be/dP5W8YNvqXs 

C. 165, 175, 190, 200, 210, 215

200- http://youtu.be/o0Qr8B8qy_4

+

20 min amrap:

2 muscle ups

4 hspu

30m yoke walk (moderate load)

11rounds + 2mu + 4hspu 

felt pretty good on this, did all mu and hspu unbroken. Our yoke weighs 185 and I added 70# to it so 255# yoke carry. I did 15m down and 15m back. Had to take like :10 between the yoke and mu each rd to catch my breath for a second because it was hard to breath carrying the yoke. Some rounds I may have rested more. Muscle ups felt smooth today. 

Starting to feel stronger again and I like it! Feels great! 

7/17

17-Jul
30 seconds max reps deadlift 135#
30 seconds max reps box jump 20"
30 seconds max calories airdyne
rest 7 min
x6 sets

Woof..worse than last weeks..

Part of my last set:
http://youtu.be/IHGybPzZAa0