24 - 30 August

Monday 25 August 2014
[WU]  Lots of mobility
[1]  5 Rounds for time:
5 Front Squats @ 205lbs *taken from the floor.
10 Deadlifts @ 205lbs
15 GHD Situps
Run 400m
Time: 24:30rx
*Wrist is still a little swollen, but I can do pulling movements.

Tuesday 26 August 2014
Rest Day (UP) was suppose to play soccer

Wednesday 27 August 2014
AM:
[1]  Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
Weight:  205-215-205-215-215
[2]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235>245)of 1-RM (385)
*Set 2 – 4 reps @ 70% (275>285)
*Set 3 – 2 reps @ 80% (315>325)
*Set 4 – 6 reps @ 70% (275>285)
*Set 5 – 4 reps @ 80% (315>325)
*Set 6 – 2 reps @ 90% (350>355)
*Set 7 – 4 reps @ 85% (330>335)
*Set 8 – 4 reps @ 85% (330>335)
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

Thursday 28 August 2014
[WU]  Row/Mobility/Row/Mobility
[1]  Deadlift, build up close to 1RM, no PRs:  135x5, 225x5, 275x5, 315x3, 335x1, 365x1, 385x1, 395x1, 405x1 (97%)
[2]  20 min EMOM (5 rounds):
- 1st min:  15 Boxjumps @ 30"
- 2nd min:  20 Strict KB Press w/right arm @ 16kg
- 3rd min:  20 Strict KB Press w/left arm @ 10kg
- 4th min:  20 Pullups
*round 1:  all done rx and unbroken
*round 2:  all UB, 20 KB Push press right arm @ 24kg
*round 3: missed boxjump and re-injured left wrist, right arm KB clean & press @ 24kg, 10 strict press left arm, cancelled pullups
*round 4: all rx and UB
*round 5: all rx, broke up pullups at 12+8.
*did an extra min/20 pullups at 12+8 following round 5. (40 pullups in 2 mins, 20 EMOM)
[3]  Reps 10-10-8-8-6-6-4-4-2-2 Of 9" Deficit Pushups (feet elevated)
*untimed, minimal rest between sets.  No more than 1 minute rest.
Reps 10-10:  tempo - 1010
Reps 8-8:  tempo - 2120
Reps 6-6:  tempo - 3130
Reps 4-4:  tempo - 4140
Reps 2-2:  tempo - 5150
*Great arm pump yo!  lol.

Friday through Monday
*Four day weekend (Labor Day), Rest and Recovery wrist, mind, spirit.  Get outside, explore, geocache, etc.
Hit next week hard!