Fri 5/24/14:

A. TnG Deadlift w/ bands – 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)
These were good on the legs and the grip. Got some solid work in and I really think these will pay off. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

B. Hng Power Clean – 3,3,3,2,2; rest 3min (heavy across)
This was the best my hang power clean has felt. I made all 3 sets of 3 at 225, then went to 235 for the first set of 2 and 245 for the second set of 2. I can’t remember, but this may be a 2 rep PR. I can’t remember ever doing more than 235 for a set of 2. Video below:
Set 1(225):

Set 2(225):

Set 3(225):

Set 4(235):

Set 5(245):

C. BB Hip Thrust – 5 x 5-6 tough reps; rest 2:30
I had never done these before, so this was new and kind of hard to decide on a weight. I started it at 185 and went up to 225 lbs. I could really feel these in the glutes and the hamstrings. Let me know if these are being done correctly or if I need to change anything. Videos below:
Set 1(185):

Set 2(205):

Set 3(225):

Set 4(225):

Set 5(225):

+
15 Clean Grip Axle Deadlift @ 155#
5 Axle STOH @ 155#
AMRAP UB Muscle-ups
Rest 2min
x4
This was extremely hard on the grip and that’s what ended up being the limiting factor. I hadn’t used an axle bar for quite awhile, so it took some feeling out during round one, but really it was just a grip killer and that’s what made me fail on the muscle-ups each round. I ended up doing 6, 3, 3, 3 on the muscle-ups. Video below: