deadlift and sprints

20 Min AMRAP

Partner Carry (1x each)
walking lunges with 35# KB (1x)
Partner Carry (1x each)
bear crawls (2x)
Partner Carry (1x each)
Burpee broad jump (2x)

ScoreL Did everthing bt burpee broad jump

Squat
warm-up
45x5,60x5, 70x3
working set
90x5, 105x3, 115x1+ [(8) 1RM @141#]

I was wearing the wrong shoes and my knees felt a little stiff.

Barbell Complex, 60#
5 Rounds:
5 Deadlift
5 Bent Over Row
5 Hang Power Clean
5 Front Squat

Finish: 6:00

Much better than last time on 4.15.13. I stayed at 60# instead of increasing like last time. The bent over rows are why I can't increase weight, plus they still feel awkward.

Invictus June 11 2014

See title

Just held 405 in the front rack - 2/3x30s (did other holds at lower weights to get up to that)

Work up to a max on C&J - 245 (match PR).

Cleaned 255, couldn't jerk it

Went back down and hit 2-3 reps each at 235, and 225

7x2 - Squat Snatch from the blocks @ mid thigh. 155#

7x2 - Snatch High Pulls, with a 5sec tempo descent @ 225#

1x20 HBBS - 225#

3x8 Partner GHRaise

3x12 Box Reverse Hyper

Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 400m, 10x Dead Lift (moderate load), 10x dips, 10x sit ups.
400m run, 10x hammer press #90, 10x pull ups, 10x dips, 10x k2e
10x hammer press #110, 10x pull ups, 10x dips, 10x k2e
10x hammer press #130(2x)-#110(5x)-#110(3x), 10x pull ups, 10x dips, 10x k2e

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

10 Min AMRAP of:

15 Squats
15 Situps
15 Lunge Steps
15 Pushups

21-15-9 reps of:
Hang Power Clean 85#
Bench Dips