8am class again!

Press

I used a 100 1RM so training max was 90#

got 76.5 for 6 reps. That last rep was pretty bad though.

Wod: also a total shitshow. 20# for 14:53 or something like that.

Did Wendler cycle using my old 1RM of 271, so training max was 243.9

Back Squat

Saturday, November 12, 2011 at 12:00AM

3×3
Heavy sub-max triples. Consider using about 60-70% of your back squat weight from Wednesday. Leave room to go up in weight over the next 5 weeks.

155x3x3
Compare to 11.9.11 and 3.4.11

AMRAP in 10 minutes of:
9 Deadlifts
6 Hang Power Clean
3 Push Press
*Go only as heavy as will allow proper technique on the barbell. Jerks are fouls.

85# 6 + 9/6

Sunday, August 21, 2011 at 12:00AM

5 Rounds for time of:
7 Squat Clean Thrusters 95#
30 Double Unders

17:30

205x10x2

Then

5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm 15#
10 Box Jumps 20″

4:27

Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean – 135#
3 Burpees

3 Rounds NFT:
8 FSQ Rack Reverse Lunges, each side
8 Get Up Sit Ups, each side

45lb bar for lunges

10lb KB for situps

10:36

Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps

Tabata
Double Unders
Rest 1 minute
Tabata Sit Ups

Double Unders: 10

Situps: 12