January 13th, 2018

A. Behind the Neck Jerk; Heavy Single
B. Snatch Grip RDL @3111 x 5-6 reps x 3 sets — 80-85% of Snatch is goal here
C1. Filly Press x 8/side x 3 (hold a KB in front rack on one side and overhead press a DB on the other side)
C2. Single Leg Sorenson Hold x 15-20 seconds each side x 3

OH Yoke Walk x 50ft x 3
Heavy Sandbag Carry x 100ft x 3

Top of every 2 minutes
12 Second Sprint on Ski Erg ALL OUT
easy spin on bike for remaining time
x 10 rounds



  1. A. TWO HUNDOOOO (5# over my jerk from front)
    B. 135
    C1. 44# KB and 30/30/35# DB
    C2. 20 seconds each set

    Yoke: 195/215/235
    SB: 150

    5/5/5/4/4/5/5/5/5/5 cals

    Liked by 3 people


  2. A. 180# – really struggling with this movement. I got pretty freaked out and upset over it. Today was the first day I’ve let my attitude get me down since Jan. 1 so I was a little disappointed with myself.
    B. 135#
    C1. 44# kb and 35# DB

    Yoke: just the yoke. Feeling a lot easier, but I’m scared to add weight.
    SB: 150#

    Ski: 4-5-5-5-5-5-5-5-6-5

    Liked by 2 people


  3. A. 165#
    B. 85/95/95
    C1. 32# KB and 25DB
    C2. done

    125# OH walk with the thick barbell
    100# Sandbag




  4. A. Only got to 145 and everything just felt terrible after that. Left side is feeling pretty unstable and I didn’t want to further irritate it. Pretty annoyed.
    B. 103.
    C1. 35# Kb & DB press
    C2. I did these! 15 seconds each side. Left much stronger, but got both done.

    Yoke by itself; 100# SB


    Liked by 1 person


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