July 31

For time:
Run 1km
100 push-ups**
Row 1km
13:06 **lost count did 107 push-up

push-up: working on hand positioning and the mind… how much rest do we need and how we rest...

July 30

A.Pin pull(set bar in rack 2'' below knee height); x 3,3,2,2,1,1; rest 3 min
335x3, 355x3, 375x2, 385x2, 405x1
410x1

Working on keeping the back straight/engaged.

B.5 min Oly tech-Snatch(no pulling from ground..so hang, snatch balance, OHS, etc....)
45x10, 95x5 - http://www.youtube.com/watch?v=0mYl44GzfGg
145(4+f) - http://www.youtube.com/watch?v=H9P2OrWf-dc
165(f+3)

+

3 rds:
10 alternating Sandbag TGU (40# vest)
100m sandbag Drag (x 2 sandbags) - Used ~90# punching bad
16:32 - http://www.youtube.com/watch?v=-My0JOohTpc

July 28- Class
Squat Clean
45x5, 95x5, 135x5, 175x4
185x(1+2f+1) - http://www.youtube.com/watch?v=depHDTD6RDI
185x4 - http://www.youtube.com/watch?v=rZNksTYSENo
185x4

Working on keeping the bar close to the body and letting the hips fall stright down vs bum moving back/weight on heels.

Split clean
95x5, 95x5, 135x5, 135x5
135x5 - http://www.youtube.com/watch?v=AmXBhaJm5uw
Working on letting the hips drop straight down - preparation for the split jerk!... front foot and back foot evenly distributing the load. and back is engaged/straight.

Split jerk
135x5, 135x5 - http://www.youtube.com/watch?v=8nayLNa_7iM
135x3 - http://www.youtube.com/watch?v=AmXBhaJm5uw
having problems getting the bar down, drains a lot of energy. Shoulders/back not engaging enough and feel a lack of flexibility in this area.

Front Squat

185x5, 185x5
205x3 - http://www.youtube.com/watch?v=XBUdE_i9mfA
205x3 - http://www.youtube.com/watch?v=G77KMMbFGo8
205x3 - http://www.youtube.com/watch?v=saqN16BSFC8

July 27

A.Press; x 5,5,3,3; rest 3 mins
175x5, 185x5, 205x3, 215x(2+f)
B.Wtd. ring dips @ 2020; x 3,3,3; rest 2 mins
80x3, 90x3, 100x3

+

For time:
21 rIng dips
21 pullups
15 ring dips
15 pullups
9 ring dips
9 pullups

1:55 - found the ring dips a lot easier having previously done a few weighted

July 26
A. FS vs chains, 1,1,1,1,1**; rest as needed
263x1, 313x1, 323x1
328x1 - http://www.youtube.com/watch?v=C5xJZSsVzYw
333x1

**Note that each chain weights 21#. However since at standing position, all chains are partially resting on the floor, the net weight of the bar is about 10-15# less.

B. OHS; x 2,2,2; rest 3 mins
215x2 - http://www.youtube.com/watch?v=SpcmMIIOTB0
225(f) - http://www.youtube.com/watch?v=0QHyaskb-Rw
225x2 - http://www.youtube.com/watch?v=-sQ98fzIYcs

C. 5 min Oly tech - hang squat snatch (2sec down)
45x5 - http://www.youtube.com/watch?v=ZjkwAaApWnc
95x(3+f+1) - http://www.youtube.com/watch?v=dvtXEzH6mYE
135(1+f+3)

+
5 sets @ 95%
5 FB Deadlift-Heavy @ 305#
40m sprint
rest 5 min actively
Round 4

July 24

10 min amrap:
21 DU
14 T2B
7 HSPU
8rounds + 6 DU

July 23

A.Pin pull(set bar in rack 2'' below knee height); x 5,5,3,3,1,1; rest 3 min
335x5, 335x5, 385x3, 405 3, 415x1, 425x1

B.5 min Oly tech-Snatch(no pulling from ground..so hang, snatch balance, OHS, etc....)
Hang Squat Clean - 2 sec at bottom position then push up
45x5, 70x5, 95x5, 135x4

+

3rds:
5 log clean and press from hang-Heavy (135# fat bar)
50m Keg Carry-@ waste (Keg was empty so did 100m carry @ waste)
100m Backwards sled drag-Heavy (220# in sled)
*make it all grunt work, so heavy, slow and grinding..don't get your engine revving to fast.....
Time: 23:40
Legs were toasted. Back feel tired from the DL and sled drag!