5-28-14

Power

1) Pause Clean (2 count at top of knee): 5rm

Accessories

1) Pendlay Rows: 4X5 – heavier than last week, rest 90 sec.

Conditioning

4 rounds of:

3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest

Do Work…

11 thoughts on “5-28-14

  1. 1) 225
    sucked today
    2) 155-165×3
    Cond
    1:40/7
    1:43/6
    1:44/6
    1:44/6
    MUs were a shitshow today

  2. Connectivity: 1-3

    Pause Clean 5rm: 235
    Pendlay rows: 235×2, 245, 255

    Cond: addressing arch issues in my MU kip. May condition later. Will do connectivity conditioning.

  3. Power
    1) 225×4 so close

    Acc
    175

    Cond
    Fell off hard on the row
    1:36, 7
    1:50, 7
    1:55, 7
    1:57, 8

  4. 1) Pause Clean (2 count at top of knee): 5rm
    35/45/55/65/75kg (5kg better then last week, so did 5x85kg no pause; so far my 1RM was 90kg so pretty chuffed)

    2) Pendlay Rows: 4X5 – heavier than last week, rest 90 sec.
    75/80/85/90kg (5kg better on last week)

  5. Power
    150

    Accessory
    140, 150, 160, 170

    Conditioning
    3 rounds(time) Subbed MU progressions.
    2:03, 12
    2:03, 13
    2:04, 12

  6. Power: 1) 225 took 6 attempts to get 5 reps, but I’ll take it.
    Acc: 185
    Conditioning: row (1:44, 1:43, 1:47, 150)
    Mu (10, 9, 9, 8)

  7. M/28/#155/NorCal
    Power
    1. 210 No misses.

    Accessory
    1. 145-155-165-170

    Condition
    Rd1. 1:44/7
    Rd2. 1:47/7
    Rd3. 1:49/7
    Rd4. 1:48/6

  8. Power:
    1.) 195, 220, 245 ~ 89% (+10)

    Acc:
    1.) 185, 195, 205, 205

    Conditioning:
    1:37.9 + 10 (7/3)
    1:41.1 + 8 (3/3/2)
    1:42.1 + 6 (1/1/1/1/1/1)
    1:41.4 + 7 (4/2/1)

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