10/30

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)

B.
Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C.
Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

A)Done. No rope at school though

B)155,185,205,225,245(fail on Push Press)

-skipped last attempt because I kinda tweaked my hand a little bit

C)6:53, 8:29
 

-Completely unacceptable for me. Finished both rounds of DU’s in 1 minute. Extremely upset with myself with these splits.

10/29

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B.
Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

C.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds

D.
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

A) HBBS: 275×5, 305×3, 340×1, 310x5x3

B) 175

C) 255,15/12/10

(Done with one 45 lb and 25 lb plate stacked with an ab-mat in the middle.I limited myself to 3 attempts on the wall)

D) 25/13, 24/12, 22/13

Feeling good today. Two weeks out from camp and I’m super excited. Everyone there will be in for a treat as well

Side note:
Downloaded this album last night. You all might want to think about getting it. Just saying

Kendrick Lamar- Good Kid, M.A.A.D City

 

10/26 and 10/27

Two Days in one here.

10/26

Noon-ish

300FY

Score- 219 Calories(15 calorie PR from Feb.)

300FY Party: Alvie, Drew, Brian, Julian

 3:30-4 ish

Snatch-205

Singlet Nevada Day

Clean-265

Snatches felt good. A bit tired in the catch. Cleans were absolutely terrible though. No drive. No explosion. 

Lesson Learned: Don't do 300FY before Oly work.

10/27

 A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B.
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

(Compare your results to May 19, 2012.)

C.
Three attempts at:
L-Sit x Max Hold
Rest as needed

A) :43x2, :42

B) 5 + 13 KB

C) :15, :25, :10(Laughing too hard at Will to stay up)

I also made up my Front Squats from yesterday. 

Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets

260x3, 295x2, 315x1, 325(Fail. So I dropped the weight), 315x1(Cut it after these. Legs weren't going to hold up)

"I feel like a slutty Spider Man"

10/25

15 minutes of

1 min on the rower
1 min off

4292 meters total

MOB, MOB, MOB… Oh did I forget that I am MOB’ng later too!

10/24

AM

A.

Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)

B.

Six to eight sets of:

Split Jerk x 1 rep @ 80-90%

Rest as needed

C.

Three sets of:

Muscle-Ups x Max Unbroken Reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Stationary Dips (Bodyweight Only) x Max Unbroken Reps

Rest 30 seconds

Row 500 Meters @ 85-90% pace

(work on speed start, followed by perfect mechanics)

Rest 2-3 minutes

Make up from yesterday

D.

Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

PM

6 Min. AMRAP

1 mile AirDyne Sprint

Max Rep Bar Muscle Up with remainder of the time

AM

A) Done

B) Skipped due to left shoulder not feeling good

C) Same as B

D) 275x5, 310x3, 330x1, 345x1, 365x1, 345x1(fail)

PM

Score-3:05 Sprint + 18 Bar Muscle Ups

10/23

A.

1 Power Clean every 30 Seconds for 8 Minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:

185/135 lb Power Clean x 3 reps

30″/24″ Box Jump x 6 reps

Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

C.

Complete as many rounds and reps as possible in 4 minutes of:

185/135 lb Shoulder to Overhead x 2 reps

24″/20″ Burpee Over the Box x 4 reps

Pull-Ups x 6 reps

A) 185, 205, 225, 245, 250,255, 260, 265

B) 6

C) 4 +2

Feeling a ton better today!

10/22

A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

Build load over the course of the five sets.

B.
3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground_
Rest 2-3 minutes

Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.

C.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders

D.
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

A) 185, 205, 225(f), 240(f), 225(f)

B) 135, 155, 170
-Called here because of my back. It’s not happy with me this morning.

C) Midway through and my “switch” was flipped.

D) Skipped

Not a great day today. Mentally and physically pretty worn right now. Taking a couple days “completely” off to let things recharge.

10/20

A.
Build to a heavy-ish deadlift in 4-5 sets

B.
On the minute, every minute, for 8 minutes, complete:
315/215 lb. Deadlift x 3 reps
Burpees x 6 reps

(Be smart here, if these weights are more than 85% of your 1-RM, you need to scale the weight.)

Rest exactly 2 minutes, and then . . .

C.
On the minute, every minute, for 6 minutes, complete:
12/8 Chest-to-Bar Pull-Ups
12 for men, 8 for women on the minute.

Rest exactly 2 minutes, and then . . .

D.
Complete as many reps as possible in 4 minutes of:
10 Ring Dips
10 GHD Sit-Ups

A) 375, 405, 420, 435, 450

-Huge number for me. Haven't max out since October 2010. 

B) :14, :14, :14, :15, :14, :14, :14, :14

C) :12, :13, :13, :14, :16, :29

-Grip started to go towards the end

D) Did every minute on the minute on accident. So 4 rounds total.

After work I bought some ice and hopped in the ice bath. It was nice! 

Have a great rest of your weekend everyone!

10/19

A.
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

C.
Against a 12-minute running clock, complete the following:
2000 Meter Row
Burpees Over the Erg x Max Reps in Remaining Time

*Please report two separate scores: Row Time + # of Burpees*

A) 135, 145, 155, 165, 175, 185, 195, 205(PR), 210(PR), 215(f)

-Speed felt great today! That would be a 15 lb PR!

B) 250x3, 285x2, 300x1, 320x1, 335x1, 345x1(PR), 300x2

-Legs were a little fatigued but I was able to grind through. 10 lb PR!

C) 7:33 Row + 61 Burpees

-Legs were numb and I was SMOKED! Still hard to breathe with my sinuses acting up right now. 

Great day today with three total PR's!!

10/18

Rest Day

Also it's Non-Casual Thursday

10/17

A.
Take 20 minutes to build to a heavy Jerk

B.
On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)
 

(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 10 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)

Short session today . . . rest up and be ready to finish the week strong on Friday and Saturday.

A) 275

-Slow. Glad I am able to still put 275 up even when tired

B) 8 Rounds

--Completed my goal. Slowed down after 4 and decided to pace it after that. Grip was gone and hands are super tender from all the pull up work we have been doing.

I've been feeling really run down the past two weeks. Bleh....... 

Glad tomorrow is an off day.

10/16

A.
Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 GHD Sit-Ups
Rest 3 minutes

Woke up this morning super amped because we haven’t had a heavy 1 rep clean day in a while.

A) 135, 155, 185, 205, 225, 245, 275, 300, 315(PR), 320(f)

-15 lb PR. Pretty stoked. Posterior chain has been super smoked the past couple weeks too!

B) HBBS: 275×5, 315×3, 335×1, 335x3x3

- last 3 sets sucked

C) 3x25 GHD's

-Skipped the runs and double unders due to me ankle feeling a little funky.

A never ending process.

A friend of mine wrote me and asked if I would consider writing a blog post about my experiences so far in CrossFit with competing  and my road on how I have gotten to where I am now in this "sport."

So here is my 29 month life that is only going to continue to keep going.

 May 25th, 2010 is and forever will be a pretty special date for me. That is the day that I decided to venture down the road of CrossFit and I have yet to look back. It was just a normal weekday and I needed to get in my "cardio" session for the week. I landed on doing one of Johnny's "fusion" classes in which he would mix running, cycling, and rowing for an hour. When I arrived he took the class outside. The first thing he said was, "Alright class, today we will be doing a CrossFit workout." I immediately rolled my eyes and laughed when he told us the workout

4 Rounds For Time:

400 m run

50  Air Squats

Class began and soon after I wasn't really enjoying myself.. or laughing.. or rolling my eyes. 4 rounds and 17 minutes later (wtf..) I felt defeated and exhausted. Johnny had been trying to get me to come out to the classes the entire semester and my only response was.. "Nahhh, sh*t's lame JB." Well, let me tell you, I no longer thought CrossFit was lame. I was hooked. It was a strange feeling of success/failure at the same time. But it was satisfying. Ever since that day, my life has been 100% completely different. I first started doing it in the basement of my fraternity house. I still remember doing "Fran" the very first time. CrossFit's mainsite programmed it one day. They wrote

"Fran"

3 Rounds for Time

21-15-9

Thruster (95 lbs)

Pull-ups

Me, not knowing too much, I looked up the movement standards for a thruster and started the workout.... All 3 rounds. Needless to say, I didn't finish the "Triple Fran."  I then started going to the drop-in classes towards the end of the summer. It was addicting. A feeling that I had never had before. I started eating Paleo. I started losing weight. I started getting fit. Everything in my life was slowly changing into something better. It wasn't too much later that I decided that I wanted to try and compete.

The Fall 2010 school semester began and Julian and I started training. We really had no idea what we were doing. No regimented strength program. No specific Oly work. Nothing. We were just two guys exercising together with zero clue as to what the hell we were doing. February rolled around and it was the first year that they had the "CrossFit Open." I competed. I wasn't very strong. I wasn't very proficient in anything really. But I competed. All 6 weeks. I placed 150th in the Southwest region. During the open, I competed in my first ever actual competition. It was Fittest of the Sierra's 2011. I placed 17th. Not even a year had gone by and I felt like I was getting better. 

That year, UNR CrossFit placed in the top 30 in the SW region and earned a trip to Regionals. I traveled with the team and Drew to CO and it was an eye-opening experience. Never had I ever been surrounded by so many individuals with one common goal. Which was to better themselves. Ever since then, I have vowed, to myself, that I would make it to that level or even further. Not to have the name recognition or anything that comes with being a really good exerciser. But it is to have the self-satisfaction of knowing that I busted my ass, everyday, to make it to that point. 

The summer passed and a new school year rolled around. This time, I did however start to pay more attention to my training. I started documenting numbers and I started to actually follow a strength program (5/3/1). I got stronger. A lot stronger. However, things still weren't clicking. I traveled back home for the "Vegas Fit Wars" competition. My results were not what I expected. I placed 22nd and was disappointed.  I knew I had to change something. So I went back to the drawing board. I realized that my strength numbers were lacking compared to most of the top competitors. In December of that year I decided that I was going to "outsource" my own programming and I began to follow Rudy Nielsen's programming called The Outlaw Way. Things changed.. quickly. All of my lifts began to go up and I felt good going into my second year of The Open. My body however, did not agree with me. I began to fail at almost all of my lifts and was pretty much exhausted physically and mentally by the end of March. Over-training had set in and I missed my chance at making it regionals once again.

I needed another change. I needed something different. So right as soon as the open ended I stopped following any sort of program. I needed a mental rest. I did what any little kid should do. I played, and I played a lot. Not set program. No specific days of this or that. I just had fun. Went outside. Went to other gyms. Trained with odd objects. It was the mental restoration that I needed that I hadn't had during the competition season. Lifts began to go back up. Training began to improve again and life was gradually getting better all around.

Here I am now, sitting here writing this blog post with nothing but the best ahead of me. In June, I placed second at the 2012 Fittest of the Sierras. That was 15 places higher than the year before.

I recently just began CJ Martin's Competition Programming and I have PR'd in almost every category strength wise that you can think of. Here are some of my numbers now as compared to a year ago.

• Snatch: 230 vs. 205
• Clean and Jerk: 275(It's higher now, trust me) vs. 245
• LBBS: 400 vs. 360
• Front Squat: 335 vs. 305

Thanks CJ!


Things have changed quite a bit over the past two and a half years of my CrossFit "life" if you would. Never did I once think, when first starting, that I would be sitting here talking about my training and competition life. It's hard to think sometimes that people might actually look up to you. I haven't done anything special, in my opinion, that would make anyone want to emulate anything I am doing. I will say this one thing though, don't underestimate yourself or the effects you might have on someone else. Apparently there are people out there who care enough to read a 22 year old's exercise blog and actually reach out to them and ask that person to write a piece about their evolution through this sport. For that I just want to say, thanks Sariah. What you wrote made me appreciate the smaller things and I hope this small (longer than anticipated) piece can help motivate any and everyone to try something new and just go for what they really want.

10/15

A.

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

B.

Five sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed

C.

Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

A) 155, 175, 195(1,f), 205(1,f), 210(1,f)

- I have a problem with hitting multiple reps with a short rest with the heavier weights. Gotta practice on dropping the bar and immediately getting set instead of resting for a couple seconds and then rushing to get set. 

I am also a tard and misread the programming. I did two reps on A instead of three

B) 245×3

- Only had time for 3 sets

C) 3+10, 3, 2+4, 2+2, 1+4

- Shoulder muscular endurance really needs work. My arms feel ten times heavier now and I look like a fool in my M size shirt right now. Thanks CJ.

10/13

“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
135/95 lb. Thruster x 20 reps
Pull-Ups x 20 reps
Burpees x 20 reps

Results: 3+40 reps

 

Goals.

Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, but you MUST write them down and keep them somewhere visible.

1. 245 Snatch
2. 315 Clean and Jerk
3. 335 Shoulder to overhead
4. 400+ lb HBBS(Not necessarily in 3 months)
5. 385+ lb Front Squat(Same as above)
6. Learn how to recognize when my body is in need of rest and being able to take a couple days off and try and fully recover.

My biggest goal is to continually learn who I am as an athlete( exerciser? ;] ). I want to learn what my body can handle and what it can't. I want to learn how to push through mentally and physically when I need to and when to taper back as well. I believe that if I keep putting in the work on a daily basis that I will achieve my current overall goal of placing in the top 10 at regionals. 

10/10

A. 

Five sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

B.
Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, but you MUST write them down and keep them somewhere visible. 

A)

6:29, 6:39, 7:28, 8:30, 5:38

-Completely exhausted. Taking tomorrow and Friday off to see if that helps. Going to gauge it though. Not content with these numbers.

10/9

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Double-Unders x 40-50 reps

Toes to Bar x 10 reps

B.

Five sets of:

In 30 seconds or less, perform

Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

Rest 3-4 minutes between sets

C.

Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-7 – 4 reps @ 85-90%

Rest 2-3 minutes between sets.

D.

For time:

100 Stationary Dips

(ladies – 70 stationary dips)

A) Done

B) 185- :10 (unbroken)

     205- :10 (unbroken)

     215- :18

     225- :26(headphone popped out of my ear and got caught)

     235- :26

-All sets were done with a power clean and push jerk. Push jerks have never felt this good.

C) HBBS

     275x5, 315x3, 335x1, 315x4x4

D) 7:47

10/8

A.

Eight sets of:

Snatch x 1.1 reps

(rest 10 seconds between singles)

Rest 2-3 minutes

B.

Five sets of:

Halting Snatch Deadlift + Snatch Pull

Rest 60-90 seconds

GHD Sit-Ups x 15 reps

Rest 60-90 seconds

C.

“Jackie”

For time:

Row 1000 Meters

50 Barbell Thrusters (45 lbs)

30 Pull-Ups

A) 135x2, 155x2, 170(1 miss), 185, 195, 205(1 miss)

-Speed felt good. Catch position was really off today

B) 245 lbs

C) 6:57

10/5 and 10/6

Been moving all weekend long so we haven't had internet but here are Friday and Saturday's sessions.

10/5

A.
Take 20 minutes to build to a heavy Front Squat

B.
Five sets of:
Power Snatch + Snatch
Rest 2-3 minutes

C.
Three sets of:
Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch
Rest 2-3 minutes

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 10-12 reps @ 3010
Rest 60 seconds

A) Worked up to 335. Failed at 345. Soon, very soon

B) Worked up to 190 (I forgot the sets. lol). That's a 5 lb Power Snatch PR again. I know I have 200+ in me

C) Skipped

D) Skipped

10/6

Got in my first session at the new house

10 minute EMOM

1 Power Clean and Push Jerk @ 225 lbs

20 Double Unders

-rest 5 minutes

3 Rounds

15 Deadlifts @ 245 lbs

20 HSPU

-rest 4 min. between rounds

Splits- :47 , :55 , 2:09

-I kinda bit the dust on the last round. I need to learn to change over to my kip sooner.

10/3

A.
Three sets, not for time, of:
Muscle-Up x 3-6 reps
V-Ups x 15-20 reps
(perform as quickly as possible)
Rope Climb x 2 ascents

B.
Take 15 minutes to build to a heavy Jerk

C.
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots*
25 Kettlebell Swings (24/16 kg)

*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:
60 Pull-Ups

A) Done

B) 300 lbs. 10 lb PR

-Need a little more practice on footwork when I get up around 275. Otherwise, 300+ lb Clean and Jerk is right around the corner.

C) 3 + 10 HSPU, 2:48

- 20 lb ball to 12 ft. target. Shit sucks(excuse my french but that deserves not censorship). Pull-ups felt ok.

Drew and I set up our rope and rings up outside. Innovation at it's finest!

Innovation!

Arnold's Blueprint

ESPN did a 30 for 30 on Arnold about his early life before he was one of the more recognizable bodybuilders ever.

Amazing short film that relays more than just a 10 minute short on a man's quest to become the best.

What's your blueprint?

10/2

A.
Three sets, not for time, of:
Double-Unders x 40 reps
Pistols x 3-4 reps each leg
Toes to Bar x 10 reps

B.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

D.
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds

11 am

A)40/2×4/10

B)240×5, 245×3, 250×1, 255×1
-Power Clean max is 275. Feelin’ good with these

C)275×5, 315×3, 330×1, 315x3x5
-Upped my HBBS number 5 lbs to make the percentages work better

4:30 pm

D) 1:09, 1:10, 1:12, 1:13
-Last two sets I hit my LT with around 200 M left. Not fun to finish out the row with zero feeling in your legs.

39 Days till training camp in SD! Les' Go!

10/1

A.
Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets

B.
Three sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
(use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

C.
Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

A) 135,134,155,165,175,185

- Wanted to stay a little lighter so I can focus on hitting that finish position.

B) 225×3
19/18/17

C)Done. Mix of weights and reps. It was hard to say the least.