JamesW
Member

Fri 11/29 Press 155x3, 170x1, 155x3 (rpe 9.9), 170x0f, 150x3, 170x1, 150x3x2 t minus 5lb to BW press, probably failed 2nd single bc not enough...

Thur 11/28 Dead 365x5

Wed 11/27 Bench 215x5x3 Metcon with assault bike and pwr sn

Tues 11/26 BW 175.0 Pwr Cl 2x205-210-215 (rep 1 w/ 2ct pause below knee and at hip) Metcon with run, pwr cl, pwr jerk, and row

Mon 11/25 Squat 290x2x2; 260x5x2 Press 152x3x5 s/s 167x1x2

Fri 11/22 F. Sq 235x1 tempo 5sec down, 2sec at bottom Bench 205x5x3 Metcon bc2b x13x2

Thur 11/21 Squat 285x2x2, 255x5x2 Pwr Jerk skill work to 235x1

Wed 11/20 Press 145x5 (misload), 150x4f, 150x3x2 s/s 165x1 SN + pause OHS to 175 x1 Metcon

Tues 11/19 Squat 275x2x4, 245x5 back feeling almost 100% so I'm ready to get a little more aggressive on the squats. Plan for next time...

Mon 11/18 BW 176.0 Bench 1x245-255-262-262-262-255, 227x5, 217x5 Dead 355x5 Wtd pullup +75x3, 55x5; bc2b x13

Fri 11/15 BW 174.5 Pwr Jerk to 1 x 235-240-245-245-245 (Pendlay NB bar) LP'ing the bar whip on these. Standard bar at the Crossfit gym is the...

Thurs 11/14 Press 147x5x3 s/s 162x1x2 (rpe 9.5's) happy with this, trying not to overthink the BW press goal coming up. Snatch singles...

Wed 11/13 BW 175.5 B. Sq to 235x2 with 3 sec pause Metcon with bike, box step up, medium sq cleans

Tues 11/12 Bench 247x2f, 262x1, 235x3, 225x5, 215x5 sore from metcon, next time 265x1x4, 227x5x2 Dead 345x5 Pull up +72x3-3-2f; btrfly c2b...

Mon 11/11 B. Sq 265x2x5 Pwr Jerk to 225x2x2 Metcon with medium push presses, box jumps, and kb swings