WE 19/07/2015

7/13
A. BS @22×1; 4-6×4; Rest 2 minutes – Rx 60kg, 80kg; 4×2, 90kg.
B1. CGBP @30×1; 3-5×3; Rest 90 seconds – Rx 60kg; 3×2, 70kg.
B2. Pendlay row @20×1; 6-8×3; Rest 90 seconds – Rx 50kg, 50kg, 50kg.
C. Bear Crawl; 20 steps x4; Rest as needed – 30 sec rest in btwn sets, but didn’t really need it.
+
20 sets
30 second row 90%
30 second max push ups
– all sets same exact pace

1:55.0 14 reps
1:55.7 14 reps
1:54.6 11 reps
1:54.2 11 reps
1:54.1 10 reps
1:54.6 8 reps
1:54.8 7 reps
1:54.2 8 reps
1:54.4 8 reps
1:55.3 8 reps
1:54.5 8 reps
1:54.2 8 reps
1:55.4 8 reps
1:56.1 8 reps
1:55.6 8 reps
1:56.2 8 reps
1:57.4 8 reps
1:55.7 6 reps
1:57.4 6 reps
1:54. 6 reps

7/15
A. Hang clean pull + Clean Pull + Power Clean; build to a tough complex in 12 minutes or less – video final complex – 90kg (fail). Trying to focus on breathing and bracing too much; psyching myself out; pulling with arms; bar bouncing away from body; haven’t quite developed shrug.
B. FS cluster; 2.2.2.2.2 x3; Rest 3 minutes – 2.2.2.2 80kg; Rx 60kg, 65kg.
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 🙂 this time, 2 reps, then rest 2 minutes, 4 sets, or basically 2×4 – Rx 65kg, 80kg, 85kg, 95kg.
+
For time @ 80%
500 meter row
10 alternating DB power snatch 50#
15 no push up burpees
3 minute rest
x4
– all sets same exact pace – 3:36, 3:31. Class started.

7/17
A. PC Gauntlet; start at 70% of your 1RM, add 10# per minute, 1 rep per minute, until failure – 110kg. Butt raised quite a bit before shoulders and didn’t quite make contact with thighs, but got it up and in rack position without going lower than parallel.
B. Front rack reverse lunge; 6-8/leg x4; Rest 90 seconds between legs – Rx 60kg, 70kg, 75kg; 6×1, 80kg.
C1. DB incline bench Press @40×1; 4-6×4; Rest 90 seconds – Rx 20kg, 24kg, 26kg; 4×1, 28kg.
C2. Single arm single leg DB RDL; 4-6/side x4; Rest 90 seconds between sides – Rx 20kg, 24kg, 26kg, 28kg. Prob. too light.
D. Prone KB Drag; 12/side x4; Rest 90 seconds – First two sets unbroken. Rested a few seconds at 20. Rested at 14 and 20.
+
3 minute AMRAP
20 air squats
10 strict pull ups
Rest 3:00
x6
– record time per set, ALL sets same exact score, so you cannot go all out – 57, 52, 52, 48 (right rear delt starting to fail), 28, 27 (ribcage flaring).

WE 13/07/2014

7/6
A. BS @40×1; 3-5×4; Rest 2 minutes – Rx 90kg; 4×2, 95kg; 3×1, 95kg
B1. CGBP @40×1; 3-5×5; Rest 90 seconds – Rx 60kg, 60kg; 4×2, 65kg; 3×1, 65kg. Keep on forgetting to set my shoulder blades!
B2. Pendlay row @20×1; 3-5×5; Rest 90 seconds – Rx 60kg, 70kg, 60kg, 65kg, 65kg. Fluctuated ‘cos felt like I was pulling more with arms and shoulders; shoulders felt like they were anteriorly rotated. Wasn’t really able to hold against chest for one sec and squeeze shoulder blades together.
C. Bear Crawl; 20 steps x4; Rest as needed – 60 secs rest in btw sets.
+
15 sets
30 second row 90%
30 second max push ups
– all sets same exact pace

1:55.0, 19 reps
1:55.2, 17 reps
2:00.9, 7 reps
1:58.8, 7 reps
1:59.6, 8 reps
2:01.5, 7 reps
1:56.3, 8 reps
2:00.2, 6 reps
1:59.8, 7 reps
2:00.4, 7 reps
1:59.4, 6 reps
1:59.2, 5 reps
1:59.3, 6 reps
2:01.7, 5 reps
1:59.3, 5 reps

Def. underestimated how quickly I would fatigue with push ups!

7/8
A. Hang clean pull + Clean Pull + Power Clean; build to a tough complex in 12 minutes or less – video final complex – 90kg
B. FS cluster; 2.2.2.2.2 x3; Rest 3 minutes – Rx 80kg, 80kg; 2.2.2.2 80kg
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 80kg. Messed up.
+
For time @ 80%
400 meter run
10 DL 155#
12 burpee over barbell
3 minute rest
x4
– all sets same exact pace – 3:23, 3:37, 3:28, 3:29. Was pretty stoked with this. 155# was def. a lot more manageable. Technique was quite clean.

WE 05/07/2015

6/29
A. Back Squat @20×1; 3-5×4; Rest 2-3 minutes – Rx 60kg, 80kg, 100kg; 3×1, 105kg
B1. CGBP @32×1; 4-6×5; Rest 90 seconds – Rx 60kg; 5×1 60kg; 4×3, 60kg
B2. Pendlay row @20×1; 4-6×5; Rest 90 seconds – Rx 60kg, 60kg, 60kg, 65kg; 4×1, 70kg
C. Bear Crawl; 15 steps x4; Rest as needed
+
24 sets
30 second row 90%
30 second rest
– all sets same exact pace

1:43.5
1:47.7
1:47.3
1:46.9
1:46.8
1:47.2
1:48.5
1:48.4
1:48.6
1:49.7
1:48.3
1:49.2

Class started, so had to stop…

7/1
A. HPC + PC; build to a tough complex in 5 sets or less – 90kg. To be honest, this was fairly comfortable, but wanted to work on thigh contact and full extension, so didn’t push the weight.
B. FS cluster; 3.3.3 x3; Rest 3 minutes – 60kg, 70kg, 80kg
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 80kg
+
For time @ 80%
500 meter row
20 kb swings
8 burpees
3 minute rest
x4
– all sets same exact pace – 3:26, 3:28, 3:27. Class started, so couldn’t complete final set. Was pretty happy with consistency though!