Monthly Archives: October 2013

10/30/13

Clean (full) 135#/3, 185#/3, (185#/2+2)3 Deadlift (275/3)3, Advertisements

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10/28/13

Pull ups: (Max strict+same amount kipping)3, -6, 8, 8 Ring dips: (Max strict plus +same amount kipping)3 -5, 5, 3

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10/27/13

1st attempt at Kong Fest’s snatch ladder, 1 snatch every 1:00 starting at 135# 135, 145, 155, 165, 175, 185, 195 (ugly, good “CrossFit” lift)

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10/24/13

Jerk, no dip 20/5, (30/5)3 Jerk, with pause 40/3, 50/3, (60/3)3 Back squat 60/5, 80/3, 100/3, (110/3)2

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10/22/13

Snatch high pull 40/3, 50/3, (60/3)3 Press+push press 40/3+3, (50/3+3)3 Muscle up 2×4 sets Skin the cat 2×4 sets

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10/21/13

Start of 8 week strength-biased program Jerk, no dip 20/3, 30/3, (40/2)2 Jerk, with pause 40/3, 50/3, (60/3)2 Front squat 60/5, 70/5, (80/5)2 Pull up Max strict+ 1x amount kipping/3 (6,5,7)

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10/14/13

Jerk: -Technique work up to 60/3 -60/3, (80/3)3 Cleans: 60/3, 80/3, 90/2, (100/2)2 Back squat: 70/5, 100/3, (110/3)2, 115/3

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