Week of 10/7/14

Day .5 - Monday Oct 7th (from last week's training)

When short I am adding in some conditioning to warm up. Today I did:

10-8-6-4-2

T2B

Burpees

Got longer afterwards. 

A.    Log Clean            115#-Max 60 Seconds 5 Minutes

2 not short, 2 not short, 2 or 3? not short - PR!

B.    Conventional Good Morning    135#-Max 5 Minutes

5, 3, 4 never shorten but my ROM was not great and I could not go lower without rounding my lumbar which felt really akward to me - felt as if I could have gone lower in ROM with a Sumo Stance.

C.    1-arm DB Thruster        55#-Max 5 Minutes/arm

L - 11, 5

R - 11, 5

PR!

D.    Yoke Carry            330#-Max 5 Minutes

40m, 60m in 5:50

PR!

Day 1 Tues Oct 8th - Should have made this a rest day, not enough time or focus

1. Clean Triple + Jerk        (from low blocks) 125-130-135

Completed but the jerks felt off - cleans felt quick

2. Axle Overhead Carry        100#-Max 10 Minutes

missed this

Wed Oct 8th
Active recovery Rowed 4000m - time 19:15, pace 2:23, S/M 28. Longer afterwards.

Day 2 - Thursday Oct 9th

1. Deadlift                 210#-Max 14 Minutes

Skipped due to  Beercity Beatdown this saturday

2. 1-arm Paused Overhead Squat    45#-Max 6 Minutes/side

L-10 not short in 2 mins

R-10 not short 1:40

3. For Time

    15-12-9-6-3

    Burpee Over Bar

    5-4-3-2-1

    Squat Snatch 85#

7:20, snatches not exactly TnG but I never put the bar down - rested in hang on a few reps. Felt good! Challenged to breathe between burpees and transition to bar. Longer afterwards.

Day 3

1. BTN Split Jerk    Double (off jerk blocks)    140-145-150

2. Continental Clean             8 Minutes-Establish a 2-RM    

3. Front Rack Yoke Walk        220#-Max 5 Minutes

Day 4

1. Paused Front Squat

2. Sumo Supinated Deadlift

Day 5

1. BTN Press                 80#-Max 10 Minutes

In 20 Minutes

B1.    Power Clean         x 145#

B2.    L-Sit            x ME

B3.     1-arm Waiter’s Squat    x 75#/arm