Primal

5 squat clean and jerk 80lb
Front squat: 5 at 130, 135, 140; 2x4 at 145lb
5x5 bench press 135lb
5x5 strict pullup at +10lb

Hill Sprints

3x10x(50m hill sprint, jog down)
10min throwing between rounds
Marine abs

Primal

Snatch: 5 at 45, 65, 85, 95, 105lb
Muscle-ups: 3, 3x5
3 deadlift 185, 5x5 deadlift 205lb
5x5 military press 95lb
3x10 45° extensions
3x10 kettlebell swings 53lb

Cow Jerks Invitational - Day 2

(6-8) 10-15 vs John Doe
(7-8) 15-11 vs City Wide Special

Trenton Takers take 5th, aka 5th Best at Jerking Cows.

Cow Jerks Invitational - Day 1

(8-4) 15-7 vs Colorblind
Bye at Sly Fox Brewpub
(8-2) 15-4 vs Dub Club
(8-6) 15-12 vs Grantham U.
(6-8) 9-15 vs Heva Havas

Primal, Yoga

Overhead squat: 10 at 45, 3 at 95lb

Front squat: 4x7 at 135lb

4x7 strict pullups

Military press: 3x7 at 90, 5 at 90lb

90min intermediate yoga

Primal

10 overhead squat 45lb
4x(1 snatch, 7 overhead squat 95lb)
2x(20 overhead DB walking lunges 45lb) per leg
2x(4x10 DB situps 15lb, 10 toe touches)

Primal, IR Track Workout #3-1

10 overhead squat 45lb, 3 power clean 135lb
5 L-hang pullups
4x7 deadlift 185lb
3x10 pushups +45lb
4x7 bent-over row 95lb

Dynamic warmup
4x(200m sprint, 0:45 rest) 0:32, 0:31, 0:30, 0:34
4x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15
10min throwing
4x(200m sprint, 0:45 rest) 0:30, 0:33, 0:30, 0:33
5x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15, 0:15
10min throwing

Throwing was awful.

Primal

Snatch: 2x5 at 45lb
3 position drill (snatch, low hang snatch, high hang snatch): 3 rounds at 65, 3 rounds at 95lb
3 snatch at 105, 110, 115lb
6x3 military press at 95lb

3 rounds for time:
10 clean and jerk 105lb
10 kipping pullups
Completed in 6:10
Rounds: 1:45, 2:10, 2:15
Compare to 12/10/12

I did kipping pullups rather than strict, but felt pretty fast on the clean to jerk transition.

3x1mi

1mi in 7:30
15min stretching
1mi in 6:00 (1:30, 1:33, 1:31, 1:26)
1mi in 7:10

Primal

Overhead squat: 10 at 45, 5 at 95, 3 at 115lb
Front squat: 3 at 135, 5x3 at 145lb
5x6 knee-tuck pullups
8x(power clean, 2 split jerk)
3x8 one-arm DB row 40lb
2x10 one-arm DB overhead walking lunge 45lb
3x10 toes to bar

90min intermediate yoga

Primal

5 snatch 45, 5 hang snatch 45lb
5 snatch 65, 5 hang snatch 65lb
5 snatch at 95, 105, 110lb
5x3 deadlift 205lb

I was a little rushed, didn't get everything in that I wanted to, and probably didn't have great form on the deads. One of the snatches at 110 though was sweet. Gotta figure out how to hit that more consistently.

Recovery

1mi jog
10min stretch
10x9 bear crawl down stairs
3x(15 fist pushups, 15 V-ups)
1mi jog
10min foam roll

Nucci's Cup - Day 2

15-11 vs Citywide
Semis: (8-6) 15-6 vs Citywide
Finals: (5-8) 11-15 vs Garden State Ultimate

Trenton Takers take second.

Nucci's Cup - Day 1

(8-5) 15-10 vs Lone Wolves
(8-3) 15-6 vs Colorblind
(2-8) 6-15 vs Garden State Ultimate
(8-7) 11-15 vs Runtime

Primal

5 snatch 45lb

5 hang snatch 65lb

5 snatch 95lb

5x5 military press 95lb

5x3 snatch 95lb

Yoga

90min intermediate yoga

Primal

5 snatch at 45, 65, 65, 95lb
5x(1 power clean to 3 front squat) 135lb
3x3 front squat 135lb
5x5 thrusters 95lb
5x5 knee-tuck pullups

Truckstop Track Workout

400m warmup

80m sprint, 80m walk
60m sprint, 60m walk
40m sprint, 40m walk

25 pushups, 3:00 rest

4x(40m, 20 throwing pivots)
40m sprint to 60m jog

25 pushups, 4:00 rest

8x(60m run, 60m walk, 5 pushups, 1:00 rest)

3:00 rest

4x(100m run, 100m walk, 1:30 rest)

25 pushups

The hundreds averaged around 0:14.5

Primal

Muscle-ups: 3, 5, 5, 5, 3
5x5 deadlift 185lb
5x5 bent-over row 95lb

6 rounds for time:
10 walking overhead lunges 45lb plate
10 burpees
Completed in 7:05
Rounds: 0:50, 1:10, 1:15, 1:15, 1:20, 1:15

I forgot how abrasive lifting is on the hands.

Primal

Snatch: 5 at 45, 65, 95, 105, 105lb

AMRAP 10:00 of:
30 double-unders
20 wall balls
10 knees to elbows
Completed 3 rounds plus 30 DUs

Sprints and Pushups, Yoga

400m warmup

5 rounds for time:
2x(100m run, 10 pushups)
Completed in 9:20
Rounds: 1:10, 1:25, 2:00, 2:20, 2:25

400m cooldown

90min intermediate yoga