Monday, June 30, 2014

A.  Front squat 10, 8, 6, 4, 2 @2x11 175#

B.  Deadlift 235x5 easy

C1. Dumbbell rows 5 ea side @2221 30lb 

C2. Seated dumbbell press @2x22 3x8 *you chose # 

D.   EMOM 14

       ODD: 3 strict pull-ups  + 5 t2b

       EVEN: Air dyne :30 (90%)

E.   25 kipping pull-ups for time

Did 20 for :52 seconds

Saturday, June 28, 2014

A. Max Kipping pull-ups /rest 3:00 x 3

11, 14, 13

B.  10 min (75%)

2 TGU *tough w/ one on each side

4 Box jumps *step down

6 push ups

8 land mines *45lb bar

10 double unders

Rest 5:00

10 min (75%)

4 passthroughs 

6 step ups

8 ring rows

10 Steps in a handstand walk

Friday, June 27, 2014

A. 5 RM Front Squat
      190#      (5# PR)

B. EMOM 12:00
     ODD: 2 Snatch Pulls + 1 Power Snatch
     (65#, 75#, 85#)
     EVEN: 4 KB Push Press (26#)

C. "Hell"
      15:00 Time Cap
      30 Cal AD
      50 Wall Balls
      150 Double Unders
      50 Burpee Box Jump Overs (fuck me)
      30 HSPU (Got 6)

Thursday, June 26, 2014

"Active rest day"

2 Mile Run with Meg at Mine's Falls on the trails
1 Mile of "Hard Run/Light Jog" work
1 Mile of a jog

Wednesday, June 25, 2014

A. Clean Complex (10:00 Cap)
     Clean Pull + Power Clean + Front Squat + Push Jerk
      155#, got through the complex at 165# but failed the push jerk
          *Need to work clean pulls... horrible!

B. 5 Deficit HSPU (Controlled Negative Only)
     20 Double Unders
         x4

C. 8 Thrusters (tough but with good form, increasing weight)
     :90 AirDyne
     -Rest 2:00-
         x5
      85#, 95#, 95#, 105#, 115#   (AD sucks!)

D1. Back Extensions 3x10
D2. Rear Delt Flys     12     (Squeeze at the top)

Tuesday, June 24, 2014

A. Back Squat 1RM for Day (260#)  5 pound PR!!!!!!

      Rest 7:00

      Back Squat 85% of 1RM for max reps (220# for 9 reps!!)

B. EMOM 5:00

      1-3 Strict Pull Ups (3 Unbroken each time)

C. Row 5:00 (85%) Rest 2:00 x5

D. 20 Kipping Pull Ups AFAP (:43, with first 10 unbroken)

E. Plank Holds :15 F, L, R x 4 Rounds with no break till all 4 rounds are complete