Rx: Tuesday September 14th

Olympic Lifting Session:
42" Box Squat Jumps: 18"@6 x 2 jumps,
12"@6 x 2 jumps

Power/Hang/Squat Clean & PP/PJ:
95/135/165/185 x 3-5 singles
Power/Squat Clean & Push Jerk:
205 x 5, 225 x 3, 245 x 1(CJ)
Clean & Push Press: 225 x 1

21-15-9 reps
Decline Sit Ups
Back Extensions

Pistols(L/R): 3 x 5

2 Hours Later...

10-Strict Pull Ups(RG)
10-Ring Push Ups
3 RDS

KB Bottoms Up Press: 16kg x 5/5,
24kg x 3/3/3 each arm

BB Row: 135 x 5, 185 x 5, 225 x 5/5,
245 x 5, 275 x 2
2-Way MM Pullparts: 3 x 20 each
Close Grip Bench: 135 x 5, 225 x 5/5,
245 x 5, 275 x 3-7(dumbass spotted me
w/ his hands on the bar)
DB Floor Press: 85 x 12!

*Had to let McVeigh know who's legit!!
Worked on clean & jerks up to a
heavy single with 245 lbs. The CrossFit
class was waiting for us to get done, they
didn't know what hit them. They should of
hired me a long time ago, oh well. Got some
chicken teriyaki with Matt, then later went back
to finish up with upper back work & pressing.
Getting ready for Nationals in 2 months!!