Friday Jan 31, 2014

A. 10 Minutes to Hit a Heavy Snatch(100#) first time breaking 100#... Form sucked today. Wasn't pulling bar in enough.

B. 10 Minutes to Hit a Heavy Clean + Jerk (135#) jumped from here to 145# and got mind fucked.. #fail

C. Tempo Front Squat 7x1 @33x0 

*Rest 2:00 Between Sets (195#) failed at 200# another fail of the night

D. AMRAP 10:00

30 Double Unders

15 Power Snatches (55#)

(5+ 33)

-Rest 5:00-

AMRAP 5:00

Squat Clean + Jerks (115#)

(12)

E. Barbell Side Bends 3x20

Post workout got two more muscle ups in a row!! Not connected but building that consistency and they're a lot smoother :)

Wednesday Jan 29, 2013

A. Sumo Deadlift 5x3 Climbing (225#)

B. EMOM x 10 x 1-3 Muscle Ups
OR EMOM x 10 x 3 C2B and 3 Ring Dips
(Worked muscle ups and got a second one!!!! Woo! Quit while I was ahead)

C. 4 Rounds Each for Time:
25 Cal AD
20 Wall Ball (14# to 10")
15 GHD Sit Ups
*Rest 2x Taken Between Rounds
1-2:54

2-3:04

3-3:10

4- 3:13  thanks for the push BK

(all exercises were unbroken... finally breaking down that mental barrier!)

D. Buddy Up AMRAP 5 Min
10 Push Ups
1 Rope Climb
*Each person does 10+1 before the next person starts their 10+1
(4 sets for me) We had 3 people, so did an 8 min. AMRAP

Went down due to an injury before the workout from a flying ab mat! (Who knew they were hard!?) Black and blue golf ball above the right ankle. Ouch!

Tuesday Jan 28, 2013

A. EMOM x 8:00- 2 Hang Cleans + 1 Split Jerk (133# Off day.. not feeling great on these)

B. Overhead Lunges 5x4 (2 Steps Per Leg) (95#)

C. 3 Rounds for Time
15 Burpees
15 deadlifts (75#)
15 Shoulder to Overhead (75#)
45 Double Unders
Time: 10:26

D. 15 Total Rounds:
:20 Row Sprint (100%)/ :40 Recovery Row (50-60%)
Def. switched these on accident and was doing :40 sprint/ :20 recovery!

Monday Jan 27, 2013

A. Hang Snatch Doubles 5x2 climbing (85#, improved form thanks to the help of Tiff!)

B. HBBS 15:00 to set a 7RM (205#)

C. Max Reps Unbroken Handstand Push Ups- Rest 2:00- Same # For Time  (9 in a row RX... PR of 8!)

D. AMRAP 15:00 @ 90%

Row 300m

5 Squat Cleans (105#)

10 Box Jumps (24)

9 C2B Pull Ups

(3 Complete Rounds + Part of row on Round 4)

Should  have pushed harder but kipping on the C2B was much better than it's ever been

*GOT MY FIRST MUSCLE UP AFTER ALL OF THE ABOVE!