back to squatting

Wed 7-10-2013

skill: mu floor work in warm up, free HS work. felt off balance today.

A. BS - 5,4,3,3,3; rest 3 min b/t sets

5 x 205

4 x 225

3 x 235, 245, 250

B. CJ - 75% x 2 emom - 10 min

160# 

surprisingly difficult, trouble with jerk.

+

10 PP - 95#

amrap CTB chin ups 23 then missed one

rest 2 min

+

5 rds for time @ 90%:

30 DU's

8 burpees

time:??? (4:18 need to confirm . . .)

mobility: ?? hamstrings and ?

Thu 7-11-2013

covering a co-worker's call for the evening. got a call mid-workout and this really threw things off. this is something i have to do about once a week for the next 6 weeks.

A. max clean off high blocks (used 10" + 6" stackers + 4" top)

165#

B. squat clean and jerk - build to a 2RM in 12 min

185#. really struggled with jerk -- a few misses before i got this.

C. heavy 1 arm db rows - 4-6/arm x 3; rest 1 min b/t arms - send video

55# x 6 all sets -- that's the heaviest db at the gym besides 100#

D. kbs heavy x 21 unbroken; rest 1 min x 3

70#

Fri 7-12-2013 off.