July 9, 2014

A) Behind the neck push press 4x2-3 rest 2 min

1. 225

2. 245

3. 275

4. 295

B) Segmented snatch DL+Snatch pull+ segmented snatch-build to tough set

205lbs

C1) Pendlay Row @1211, 3x4-6, rest 30

135lbs, grip started going

C2) GH raise (weighted) 3x5-7, rest 1-2 min

10lbs, easy. Affraid to go to 25lbs

D1) HSPU@31x1, 3x7-10 rest 30

D2) FLR for scap 30 secs, rest 2 min

Smoked shoulders

+

100m lunge

10 Clean and jerk (185)

30 Dips

100 m reverse lunge

100 m FC (100)

30 KBS (70)

14:01, I NEED WORK ON LUNGES.  MIGHT NEED TO GET THEM WEIGHTED. Grip really was torched by the FC