Thursday, April 21, 2011


AM: 20 min. Run @ Z1

rest 6+ hours

Part 1:  Partly cherry picked from OPT
A. Press: build to a tough single in no more than 5 sets from empty bar
B. Push Press: build to an easy triple in 3 sets max
C. Split Jerk: build to a tough single in no more than 5 sets max
D. OHS: build to a heavy single in no more than 5 sets max
135,185,195,205, Stopped there. Wasn't feeling a heavy single.
E. OHS: Find 15 RM; 1 attempt
5 Muscleups EMOM x 5 minutes
*If not using false grip, be sure to "flash out". Perfect reps.

3/2, 3/2, 3/2, 2/2/1, 2/1/1/1
Felt good today. Shoulders are smoooooooked!

Hang Muscle Snatch: 5 x 3 @ Extremely Light Weight; rest 2 min.
DB Ext. Rotation: 7 x 3 @ 10#; rest 90 sec.
10 minute ice bath

But he said to them, "Why are you fearful, you of little faith?" Then He got up and rebuked the winds and the sea. And there was a great calm.        Mathew 8:26


  1. That was fun dude. I was stoked to get a Jerk PR!

    Press - 160#
    Jerk - 245#
    OHSx15 - 145#

    I've got a looong ways to go, but yesterday I got better.

  2. Nice work James! Congrats on the PR. It was fun training with ya. I hope we can make this a consistent thing!