Friday 9/12/14

Strength:
Back Squat
5x5 @ 165#
(first time squatting in new weightlifting shoes)

Conditioning:
8 min AMRAP:
5 Hang Power Cleans (115#)
10 Bar Facing Burpees


Strength:
Done, harder than I thought, maybe it was just adjusting to the shoes

Conditioning:
109 Reps
I chose to do this instead of power cleans at 185# because I hadn't cleaned in a while and I wanted to just kill it and move fast and keep moving.

Wednesday 9/10/14

Strength:
Pull ups:
3 x max reps

Strict Press:
5x5 @ 105#

Conditioning:
5 rounds:
10 GHD sit ups
10 Russian KBS (70#)
5 burpees

Accessory:
5x10 ring rows
1 min rest


Strength:
Pull ups:
8, 7, 7

Strict Press:
5, 5, 5, 5, 4

Conditioning:
8:24

Monday 9/8/14

Strength:
Deadlift:
Wendler Cycle week 2:
based off 285#
3 @ 200#
3 @ 230#
3+ @ 255#
Joker Sets
Back off sets (3x5 @ 200#)

Deadlift:
9 @ 255#, 3 @ 270#, 3 @ 285#, 1 @ 300# (PR! but still not a true max since)

Saturday 9/6/14

Strength:
Front Squat:
5x5 @ 135#

Pull ups:
3 x max reps

Front Squat:
Done, felt pretty good
pull ups:
6, 5, 5

Thursday 9/4/14

Strength:
Back Squat:
3x5 @ 145#
2x5 @ 155#
1x10 @ 155#

Weighted Sit ups:
4 times:
5 @ 70#
5 @ 35#

My back squat was feeling good, and I wasn't sure where to start with weight, that's why I did the set of 10 at the end.

Wednesday 9/3/14

Strength:
Bench Press:
3x5 @ 135#

Conditioning:
3-6-9-12-15
Pull ups
Box jumps (24")

Strength:
done

conditioning:
5:33

Tuesday 9/2/14

Practice:
10 min Double unders

Strength:
Strict Press:
5x5 @ 105#

Pull ups:
3 x max reps

Conditioning:
Rowing:
3 rounds:
Row 1k with the pace boat @ 1:57/500m
2 min rest


Strict Press:
5, 5, 5, 4, 4
Pull ups:
8, 7, 5

Rowing:
3:51.7, 3:52.0, 3:53.4