May 20th, 2016

A. Not for time, accumulated:
Strict or Deficit Handstand Push-ups x 20 reps (something challenging for you; in clusters)
Hollow Rocks x 50 perfect reps
Arch Rocks x 50 perfect reps

B. Push Jerk; take 5 attempts to build to a heavy single with perfect form

C. Five sets of:
Snatch w/ pause at the knee x 2 reps @ 70-80% of 1-RM Snatch
Rest as needed
*Build off of last week here

D. Three sets of:
Front Squat x 3 reps @ 85%
Rest as needed
*Take as few sets as possible to warm up to this weight

E. Clean Lift Off (to the bottom of the knee, pause for a second, then back down)
*Set 1 – 3 reps @ 80% of 1-RM Clean
*Set 2 – 3 reps @ 90%
*Set 3 – 3 reps @ 100%
*Set 4 – 3 reps @ 110%

F. Four sets of:
Dual Kettlebell Overhead Carry x 50 meters Unbroken (as heavy as possible)
Rest 90 seconds
Supinated-Grip Barbell Rows x 6-8 reps
Rest 90 seconds



  1. A. Done
    B. 195 – didn’t push it here
    C. 135,135,140,140,145 – don’t think I’ve snatched in a week or two, so considering that I think it went okay.
    D. 3×3 @ 250 – so. heavy.
    E. 185, 210, 230, 255
    F. Walks: 1x24kg, 3x32kg
    Rows: 1×135, 3×155



  2. A. Complete (HSPU kipping and scaled to abmat)
    B. 235
    Made some grip adjustments here. Felt good. Very happy with this. Maybe I never split jerk again?
    C. 145, 155, 155, 165, 165
    D. 255x3x3
    These took me to a DARK place.
    E. 225, 250, 275, 305
    F. 16kg/135-165



  3. A. 4″ deficit ( I think, 2-45# plates stacked )
    B. 250 first time maxing a push jerk
    C. 5×2 at 135
    D. 3×3 at 265 whoa 😳
    E.195, 215, 235, 245
    D. 16kg and 95×1, 145×3 for rows



  4. A. Sets of 5 on the SHSPU, 15, 15,20 on the others. HSPU felt like butter today. Possible breakthrough?
    B. Up to 143. According to the peanut gallery, this was more of a push press.
    C. 73,73,83,83,83
    Thanks for the coaching Alanns
    D. Was supposed to do this at 183, but I failed the third rep on my first set, so I did 3 @ 173. Legs weren’t there today.
    E. 143, 163, 173, 193
    F. Skipped. Very long week just want to go home lolz



  5. A. Done. Felt good to get sets of 5 in. Sets of 10 on others.
    B. Got to 205 on push jerked. Just missed 225.
    C. Did the snatches at 135. Some felt a bit wobbly.
    D. 3×3 at 240.
    E. Done with the pink KB. 35# each I think? And 135 for rows 4×8.

    Did this all real fast so I can celebrate matts acceptance to med school!!!!!!

    Liked by 2 people


  6. A. Done in sets of 7 with 10# plate as deficit
    B. Up to 155. Didn’t feel very strong. Lots of crunching and cracks. Would have liked smaller jumps in weight.
    C. Up to 93# not terrible after a few sets.
    D. 175# 3rd rep on each was HARD
    E. 128, 143, 158, 173#
    F. Up to 103#, 16kg kb



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