Friday, September 19, 2014

A1. Front squat 

70x2 160#

75x2 175#

80(5x3) 185#

A2. Scap squeezes :30 (during the 5x3)

B.  For time:

     

     9-6-3

     Power cleans (115lbs)

     HSPU 

     + (rest only to change plates)

     15-10-5

     Hang power cleans (95lbs)

     Burpees

C. Air dyne :20/:10 x 8

     +

     Battle ropes :20/:10 x 8

Thursday, September 18, 2014

A. Back squat 

75x2 200#

80x2  215#

85(3x2) 226#

B.  3:00 amrap

     6 pull-ups (butterfly)

     6 thrusters

     Rest 3:00

    

     3:00 amrap

     5 pull-ups (butterfly)

     5/5 pistols

      Loved this workout and butterflies are getting so smooth

C. 10 stir the pot

     10 transverse KB swings

     10 back extensions

D. Row 40m @z1 pace (Every 8 minutes attempt a handstand walk) need to work handstands more agaib

Tuesday, September 16, 2014

-Snatch Pull past knees
-Snatch Pull
-Power Snatch Above Knee
-Power Snatch + OHS
-Snatch

A. Heavy snatch single for the day first time doing squat snatches in a long ass time. Was terrified and mental. Got 110#

B.  EMOM 10

      Odd: 5-7 unbroken ring dips

      Even: 6-8 t2b

 

C. 10 parallete Pass throughs (w/ dip and push-up) 

     300m row

     10 KBS (American) 53#

     400m row

     10 parallete Pass throughs (w/ dip and push-up)

     500m row

     10 KBS (American)

     400m row

     10 parallete Pass throughs (w/ dip and push-up)

     300m row 

     10 KBS (American)

Monday, September 15, 3013

A. Front Squat  70x2 75x2 80(6x4)

B. EMOM 12 

    ODD: 2 power cleans + squat clean 135#

    Even: 3 Strict + 3 Butterfly Pull Ups (Focus on keeping your feet together and waiting until the last second to load your feet back to your butt) butterflies were so good and controlled

C1. Push press 5-3-1-5-3-1; rest :20 105 and 115

C2. Ring rows 6-8; rest :90

D. Airdyne sprints 

    20 cal

    Rest 2:00

    15 cal 

    Rest 1:00

     +

    10 cal sprints 

    Rest time taken x 10 

Friday, September 12, 2014

A1. Back Squat 60x2 65x2 70(6x2) didn't do... Resting injured knee

A2. Banded Pec Release :20 ea side 

B. Snatch grip deadlift 5RM for the day

165#

C. Climbing ladder 10:00 

 

    1 Power Clean (125lbs)

    1 Ring Dip

    2 Power Cleans

    2 Ring Dips

    3 Power Cleans 

    3 Ring Dips

    ETC...

In round 8... Needed some time to shake out arms in ring dips but getting a lot easier. Love doing 125# cleans easily unbroken for high reps. 

D. Stir the pot 10 rotations each directions (On exercise ball)

    10 Toes to Bar

    10 GHD Sit ups (If they hurt your head do weighted sit ups)

    x 3

Thursday, September 11, 2014

Ran a 5k (gradual incline). 

Absolutely horrible! Legs were so heavy and tightening. Need to run steady more.

Wednesday,September 10, 2014

A1. Front Squat   

70x2 

75x2 

80(6x3) did one set then stopped because too much pain on knee

A2. Banded Scap Squeezes :20 (During the 6x3)

     

B.

   7:00 AMRAP

   5 Pull ups (Butterfly)

   10 KBS (53lbs Russian)

   15 Air Squats (sit ups because knee)

C. 30 minute recovery row @Z1 pace  (Every 6 Minutes stop and do a max ring support hold) 6,000+ meters