Wednesday, September 19th, 2012 –

Bend CP + Bend/UB Push Battery + Bend/UB Push Conditioning
A. Romanian DL @ 30X0, 3-3-3, 5 min – all tough sets

245-265-285, these felt pretty good, and could have went a little heavier, but it was good enough.

B1. touch n go Power Snatch Drop Set Cluster, 1.2.3.4 x 5 sets, 1 min – reduce load each portion

180-155-135-115 used for sets…

B2. CGBP @ 20X1, AMRAP @ BWT x 5 sets, 1 min

9-7-7-7-7

C. 5 sets:

10 Hang Power Clean @ 155lb

30 sec

15 Kipping Ring Dips

30 sec

*Felt pretty good on this, unbroken on hang power cleans, but had to break up sets on kipping ring dips on last two sets, upper body was def feeling little fatigue from previous movements.

Thursday – off

Friday – Squat CP + Squat/UB Pull Battery + Squat/UB Pull Conditioning

 

I had some other work to do at the end of this, but decided to pass on it, as my lower back was feeling a little pain, because when I was going for 285 lbs for overhead squat, i dropped the barbell a funny way on my shoulders, and just did not feel good. I hate not completing everything, but I believe this was a good call, as the last portion was bending movements,and just held off for the end portion.

A. OHS, 1RM, worked up to 275 lbs-285 lbs

B1. Back Squat @ 20X1, 3-2-1-3-2-1-3-2-1, 1 min – 90% effort per set, load appropriately

275-65-255 for sets

B2. Muscle-ups, 3 unbroken x 9 sets, 1 min

*These felt good and right rep scheme, but had no problems..