April 28th to May 3rd, 2013

May 3rd, 2013

A. DL, 1 rep every 30 sec for 10 minutes @ 80% RM

B1. Strict Ring Dips, AMRAP x 4 sets, 1 min

B2. One Arm DB Rows @ 20X0, 12-15 per arm x 3 sets, 1 min (30 sec b/t arms) - use @ 32kg KB

C. 5 rounds for time:

5 Ring MU's

30 cals AD

A. complete at 405 lbs.  Little sloppy towards end. 

B1. 21,15,13,12

B2. 15,15,13,15

C 10:17.  Still not mentally going to pain cave.  

May 2nd, 2013

Snatch intense + C&J intense + FSq intense/CGBench intense

A. Squat Snatch, build to a heavy single

B. C&J, build to a heavy single

C1. FSq @ 20X1, 3-3-2-2, 2:30 min

C2. CGBP with Chains @ 20X1, 3-3-2-2, 2:30 min

A. 185.  Missed 195 x 4.  Each time was super close. Missed once for slow turnover, missed because wasn't tight enough in bottom x 2, missed because bar was forward once. All pulls were really good and probably could have power snatched them all. 


snatch miss 195 4-13 from pat skinner on Vimeo.


B. 255.  265 failed jerk.  Best CJ since October 2011. Still see so much that could be improved with jerk.  Think I will get 265 by end of May. Clean is easy. Feel a bit tired out of clean but need to smash head through better and 265 jerk is doable. 

CJ 255- 4-13 from pat skinner on Vimeo.


C1. 245,260, 275, 275(f in bottom).  Was fried by here. Just didn't have much pop on FS. 
C2 all sets with 80# chains added.   165, 180(2), 185, 190 (1)   

Took off April 30th and May 1st as I was on night shifts and I do better lifting heavy with another day of decent sleep. 

April 29th, 2013

8 - MAP Low %'s - AD

15 x 60 sec AD @ 75%/60 sec AD @ 50%

504 calories

April 28th 

 20 min AMRAP - no chin-ups

20 minutes @ 90%:

40 cals AD

30 KBS - 32kg

20 Burpees

4 rounds.