Through May 8th, 2013

May 8th-

2k row:  6:48.  Pr is 6:39.  forearms lit up and a bit out of shape at the moment. 

May 7th

2 - C&J tech + DL Speed + Prowler ALEnd + Vertical CP Battery

A. Power Clean. Front Squat. Split Jerk, 1.1.2 x 5 sets, 1:30 min - all sets @ 175lbs

B. DL, 1 rep every 45 sec for 12 reps @ 70% RM - drop each rep, focus on speed off floor

C. Prowler Sprint, 10 sec ALL OUT @ low-ish load per min for 7 minutes

D1. Weighted Pronated Chin-up Cluster @ 20X0, 1.1.1.1 x 5 sets, 1 min

D2. Strict HSPU Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1 min - extra depth

A. 175x3, 185x2. 175 felt great so upped it a bit for final 2.  Felt good, really focused on slamming head through on SJ. 

B. complete @ 350. 

C. complete. 

D1. complete with 45#

D2. 2 sets no depth and 3 w/ 2". 

D1 and D2 were harder than expected, I think for  a few reasons. First is I was still a bit sore from volume of dips and rows a few days before. Lots of nights lately so recovery might be taking a bit longer. Other reason is I didn't really warm up these movements and just dove in after prowler. 

May 6th-

Snatch intense + Snatch moderate + BSq/Bench intense

A. Squat Snatch, 1 rep x 15 sets, 1:30 min - 5 sets @ 155lb, 5 sets @ 175lb, 3 sets @ 185lbs, 2 sets above 185lb if you make the 185lb

B1. Back Squat @ 20X1, 1 tough rep x 10 sets, 1 min - no maxing

B2. CGBP with Chains @ 22X0, 1 tough rep x 10 sets, 1 min - full pause on chest

A. Did the following  155x 2 (missed 2x), 165x2, 175x3 (missed 1x) 185x1 (missed 2x), 195x1 (missed 2x).   first and second pull are fine. It is overhead and in position but I was missing today because I couldn't firmly lock it out overhead. That's why I did a few extra reps.

B1. 275, 295, 305,315,315, 325x4, 305. 

B2. all sets with 80# chain added.  145,160,170,175,185, 175, 180x4. 

I typically don't lower the weight but with squatting and benching alone today I did not want to miss.  

May 4th-
running complete