9/24/14 Wednesday

A.M. Session A.  Front Squats (212 1RM) work up to 80%/1 rep x 2 sets 170#/77kilo

B.  Strict Press - 5RM 88x5 PR by 3# pathetic not strong here + 1x5@95%  + 1x5@90% Done C.  EMOM x 32 1. Hang Power Clean x 3-5 reps @133-143 Did 140# sets of 4 first half then sets of 5 for remaining.  That's about 50 HPC at 140 pretty good for me.   2. Strict Hspu (-2) 8 for most then 6 and 5 in end 3. C2B Butterfly; nice cyclical set working tempo/timing  Stuck with 7 every time could have done more felt great but hands really tender from all the bar MU yesterday so didn't push it hurt to hold the bar. P.M. Session  A.  Front Squats 3RM with 3 sec pause, then -5&-10% sets  185x3 175x3 165x3 B.  Deadlift: from 2-4" off ground (263 1RM) 75% X 3 x 5 sets = 197#/90kilo 82% x 3 = 215#/98kilo Used my legs much more felt much easier need to learn this from floor as well