5x20 pullup
Bench: 135x10, 155x5, 170x5, 185x3, 195x3
Yesterday's metcon:
300 singles (du's tripled)
30 burpees
15 GHD
225 singles
30
15
150 singles
30
15
19:16
Thursday, March 29, 2012
3/28/12
Clean/Jerk: 5x2 75%-85%
165, 175, 180 2x2
Clean Pulls: 4x3
255
FS 1 1/4: 5x2
225, 235, 245 2x2
165, 175, 180 2x2
Clean Pulls: 4x3
255
FS 1 1/4: 5x2
225, 235, 245 2x2
Tuesday, March 27, 2012
3/27/12
Ps + s
2x1 70% 110
2x1 75% 115
1x1 80% 125
Pc/j
3x1 75% 165, over 75%
2x1 80% 185, also over
4 rounds
ME hspu
500m row
15, 15, 12, 12
1:53, 1:53, 2:00, 1:59 yeeeeesh
ME kb 45
ME thrusters 115 16
2x1 70% 110
2x1 75% 115
1x1 80% 125
Pc/j
3x1 75% 165, over 75%
2x1 80% 185, also over
4 rounds
ME hspu
500m row
15, 15, 12, 12
1:53, 1:53, 2:00, 1:59 yeeeeesh
ME kb 45
ME thrusters 115 16
Monday, March 26, 2012
3/26/12
Snatch: 5x2 75% = 115
Snatch pulls: 5x3 = 185, 200 4x3
Hbbs tempo: 5x2 75% = 280 2x2, 260 3x2
Had to lower it to 260 to keep the pace.
400m run
3 rounds
5 dl 135
5 hpc
5 pj
400m
2 rounds
400m
1 rounds
12:16
Snatch pulls: 5x3 = 185, 200 4x3
Hbbs tempo: 5x2 75% = 280 2x2, 260 3x2
Had to lower it to 260 to keep the pace.
400m run
3 rounds
5 dl 135
5 hpc
5 pj
400m
2 rounds
400m
1 rounds
12:16
Thursday, March 22, 2012
3/21/12
C/J 5x3 at 70% = 155lb (this was actually about 72.5%)
BS 1RM: 370 (PR)
FS 4x2: 225, 255 3x2
Clean Pulls 4x4: 275
Didn't have time for the metcon. I'll make it up today.
BS 1RM: 370 (PR)
FS 4x2: 225, 255 3x2
Clean Pulls 4x4: 275
Didn't have time for the metcon. I'll make it up today.
Tuesday, March 20, 2012
3/20/12
Making the full transition to Outlaw. I'm proud of what I accomplished on my own but I need someone else's programming to get beast strong.
Ps and snatch: 2x1 65, 70 , 75%
Each rep consists of the pair
100, 110, 115
Clean/jerk 75%.
160 easy.
Bench: 3xME bw; 15, 12, 10
C2b strict: 3xME 9, 8, 7
750 m row
2:50
8 min amrap
From floor
10 behind neck PP 155
20 kb 1.5pd
30 du
2 rounds
I actually did the best I've ever done on du's. I didnt think too much and just did them on a one count and strung 15 together.
Ps and snatch: 2x1 65, 70 , 75%
Each rep consists of the pair
100, 110, 115
Clean/jerk 75%.
160 easy.
Bench: 3xME bw; 15, 12, 10
C2b strict: 3xME 9, 8, 7
750 m row
2:50
8 min amrap
From floor
10 behind neck PP 155
20 kb 1.5pd
30 du
2 rounds
I actually did the best I've ever done on du's. I didnt think too much and just did them on a one count and strung 15 together.
Monday, March 19, 2012
3/19/12
I played around w/ tumblr for a bit that's why there aren't any posts on here.
Press: 95 2x5, 115x5, 120 3x3, 125x3, 130x3
High-bar back squat: 225x2, 245x2, 275x2, 285x2, 300 6x2
21-15-9
Hspu
Burpee box jumps
10:12
Press: 95 2x5, 115x5, 120 3x3, 125x3, 130x3
High-bar back squat: 225x2, 245x2, 275x2, 285x2, 300 6x2
21-15-9
Hspu
Burpee box jumps
10:12
Tuesday, March 13, 2012
3/13/12
My shoulders are crap. They were feeling good today so I wanted to give them a shot again.
Pc: 95x10, 135x7, 155x5, 170x5, 185x5, HPC: 200x3, 210x3
SJ: 135x5, 185x3, 205x1, 225x3, 235x1
I was practicing using a wider grip. This was crap though. I had no speed and struggled w/ the lifts.
40 wb
30 pullups
20 hspu
30 wb
20 pull
10 hspu
20 wb
10 pull
5 hspu
9:54
Pc: 95x10, 135x7, 155x5, 170x5, 185x5, HPC: 200x3, 210x3
SJ: 135x5, 185x3, 205x1, 225x3, 235x1
I was practicing using a wider grip. This was crap though. I had no speed and struggled w/ the lifts.
40 wb
30 pullups
20 hspu
30 wb
20 pull
10 hspu
20 wb
10 pull
5 hspu
9:54
Monday, March 12, 2012
3/12/12
Back at it.
Push Press: 135 2x5, 155x3, 165x3, 175x3, 185x3
I'm focusing on making gains on this. I've been stalled right here for a while.
Back squat: 225x5, 275x5, 305x3, 325x3, 340x2, 350x2, 365x1, 375x1 (F)
Jt: main site today
Time: 8:11
100 kbs 1.5pd
5:21
Push Press: 135 2x5, 155x3, 165x3, 175x3, 185x3
I'm focusing on making gains on this. I've been stalled right here for a while.
Back squat: 225x5, 275x5, 305x3, 325x3, 340x2, 350x2, 365x1, 375x1 (F)
Jt: main site today
Time: 8:11
100 kbs 1.5pd
5:21
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