Tuesday 9/10/13

AM
AD 30 min Z1 every 5 min complete 2 dead hang to inverted + 1 MU

PM
A. Clean and jerk build to a tough double in 12 min
220

B. push press @ 12x1; 8, 6, 6, 4; rest 3 min
135, 150, 155, 170

C. build to a tough 5rep single arm DB push press both arms in 10 min
55 left, 65 right

D. DB bent torso row @20x1; 6-7/arm; rest45 sec btw arms x3
70, 85, 85, all for 7 (85# is heaviest dumbell we have)

+

4 min AMRAP wall walks
18, shoulders fried

 rest 3min

4 min AMRAP MU
23

Monday 9/9/13

A. emom - Back Squat @20x1 x2 - 185# - 8 min

B. Back Squat @ 50x1; 3, 2, 1, 3, 2, 1; rest3-4 min
240x3, 250x2, 255x1, 245x3, 255x2, 260x1

C1 wtd chin up mxd grip; 3, 2, 1; rest 2 min
87x3, 90x2, 100x1

C2. 25 wall ball UB; rest 2 min
all UB

D. FLR on rings accumulate 3 min

Saturday 9/7/13

"Jackie"
6:40, not happy about this, came out a little too ambitious on the row and made the thrusters suck that much more

Friday 9/6/13

AD 40 min Z1 every 5 min complete 2 deadhang to inverted straight into 1 MU
Done, no real "problems" witht he complex

Thursday 9/5/13

AM
10 Min 80% effort
Row 200m
HS Walk 15 ft
20 DU UB
All HS walk felt good, all dubs UB

Rest 4 Min

emom - 10 min
odd - MU x3
even 10 Burpee Box Jumps - 24"
MU felt easy, burpee box jumps made HR sky rocket

rest 4 min

5, 4, 3, 2, 1 for time:
front squat 225
rope climb
7:02, this fucked me up. took me about 2 or 3 attempts to clean the bar in 4 round, then power cleand + front squatted the rest

PM
A. PCCluster 2.2.2 rest 15 sec btw cluster; rest 3 min x 5 increase weight per set

B. build to a tough triple BS in 10min
265

C. For Time:
30 TGU 1.5 pd
6:00

9/3/13

AM

AD 5 Min Z1

+

AD 30 sec tough same rpm each set

AD 30 sec easy

X15

+

AD 10min Z1

PM

A. Clean & Jerk from high blocks 1 rep every 30sec (185) x 8min

Tough but done 

 

For time:

30 KBS 2pd

12 Box jumps 36"

20 KBS 

12 Box jumps

10 KBS

12 box jumps

7:57

Saturday 8/31

A.For Time:

Row 2k

7:08. 

-rest 20 min

B.For Time:

30 Muscle Ups

4:23, tried going in sets of 5,lost that around rep 18. Missed a few