6-10 sets
50 UB DUs
15 GHDs AFAP
10 KBS 2 pood
x7
(5 sets DU = clean; 6th= 44, 47, 16, 50; 7th= 6, 18, 50)
Cover Image
Wednesday, May 28, 2014
05-27-14
A. Strict PU. AMRAP. 2 min rest. x4 (7, 7, 6, 6)
B. HSPU negs. 20 reps (6 w/25#, 14 w 35#)
+
EMOM x 24
min 1: 8 pullup AFAP
min 2: 16 UB WB to 10' AFAP
min 3: 4 sub 1:40 pulls on rower (2 prep pulls then 1:35-1:29)
B. HSPU negs. 20 reps (6 w/25#, 14 w 35#)
+
EMOM x 24
min 1: 8 pullup AFAP
min 2: 16 UB WB to 10' AFAP
min 3: 4 sub 1:40 pulls on rower (2 prep pulls then 1:35-1:29)
05-26-14
For Time - 33:22
100 KBS 1.0
400m run
50 Burpees
800m run
25 Squat Clean to overhead 95#
1600m run
05-24-14
EMOM x 12
odd- 5 TnG Power Snatch 65#
even- 5 Ring Push Up
+
EMOM x 12
odd- 5 TnG Power Clean 105#
even- 7 Burpee over bar
+
EMOM x 12
odd- 5 TnG Deadlift 185#
even- 10 Wall Ball 20#
05-23-14
A. Muscle Up on Rings and/or Bar. 5 minutes. (4)
B. HSPU Negative. Pause/hover over ground for a second. 15 reps
C1. Strict Pull Up. 12 for time. 30s rest . (1:08; 1:18; 1:55; 1:49; 1:26; 1:22)
C2. Strict DB Press 20# per hand. AMRAP in 90s. 3 min rest. (20, 17, 16, 15, 15, 17)
x6
05-21-14
A. Hang Squat Snatch 5 RM. (85#)
B. 1 1/4 FS. 6, 6, 6, 4, 4, 4. 2 min rest (95, 105, 125, 130, 135, 140x3)
C. Back Squat w Chains 45-75# + chains. 3 OTM x 12 (65#)
D. 350m row for time. 1:08.0 (1:37.1 500m split pace)
B. 1 1/4 FS. 6, 6, 6, 4, 4, 4. 2 min rest (95, 105, 125, 130, 135, 140x3)
C. Back Squat w Chains 45-75# + chains. 3 OTM x 12 (65#)
D. 350m row for time. 1:08.0 (1:37.1 500m split pace)
05-19-14
A. TnG Squat Clean Cluster. 2.2.2. 20s rest. x5 (105, 110, 115, 120, 125x3)
B1. SP. 2-3 reps @31x1. 1 min rest. (70, 72, 75, 77x2, 77x2)
B2. HSPU. 3 for time. 2 min rest. (11s, 1:54, 50s, 54s, 1:42)
x5
C. Split Jerk. 1 rep every 30s.135#+. x30 165# PR
(135x10, 140x10, 145x5, 150x3, 155x1, 160x1, 165x1)
B1. SP. 2-3 reps @31x1. 1 min rest. (70, 72, 75, 77x2, 77x2)
B2. HSPU. 3 for time. 2 min rest. (11s, 1:54, 50s, 54s, 1:42)
x5
C. Split Jerk. 1 rep every 30s.135#+. x30 165# PR
(135x10, 140x10, 145x5, 150x3, 155x1, 160x1, 165x1)
05-14-14
A. Squat Clean 1RM. 145# PR.
B. 10 Singles w 90% A. rest as needed. (@130)
C. 3 FS OTMx10. (135#)
D. 100 Sandbag Russian Step ups
B. 10 Singles w 90% A. rest as needed. (@130)
C. 3 FS OTMx10. (135#)
D. 100 Sandbag Russian Step ups
05-12-14
A. Hip2Bar PU. 2 consec reps work
B. Butterfly practice / butterfly CTB
C1. PC Cluster 1.1.1. 15s rest. "perfect" (105, 110, 115, 115, (120))
C2. HSPU. 3 for time. 2 min rest (12s, 10s, 11s, 30s, 12s)
x5
D. Push Jerk. 125#+. 1 rep every 45s. x30 (125x16, 130x10, 135x4)
B. Butterfly practice / butterfly CTB
C1. PC Cluster 1.1.1. 15s rest. "perfect" (105, 110, 115, 115, (120))
C2. HSPU. 3 for time. 2 min rest (12s, 10s, 11s, 30s, 12s)
x5
D. Push Jerk. 125#+. 1 rep every 45s. x30 (125x16, 130x10, 135x4)
Saturday, May 17, 2014
05-09-14
A. MU. 1 rep every 90s x 8
B. HSPU. 1 rep every 90s x 8-10 (10)
+
10 RFT 19:16
100m run
6 ring dips
6 TtB (unbroken)
B. HSPU. 1 rep every 90s x 8-10 (10)
+
10 RFT 19:16
100m run
6 ring dips
6 TtB (unbroken)
Thursday, May 8, 2014
05-07-14
Squat Snatch. 15 singles @ 80#+. 90 sec rest. (80, 82, 85)
+
8 Burpees AFAP
sled down and back (low then high)
every 4 min
x6
+
8 Burpees AFAP
sled down and back (low then high)
every 4 min
x6
05-06-14
Squat Snatch x1 / HSS x 3 / Squat Snatch x1. rest 2 min. x6 (65, 70, 75x3, 70, 70, 75x3)
+
For Time - 11:59
30 HPC 125#
50 Pistols
1000m row
+
For Time - 11:59
30 HPC 125#
50 Pistols
1000m row
05-05-14
A. MU Practice. 5 min *no false grip kipping!!!!*
B. Butterfly Practice. 5 min
C. Behind Neck Push Press. 3, 3, 2, 2, 1, 1 (95, 105, 115, 120, 125, 130(f))
D. Push Jerk. 3, 3, 3. 2 min rest. (120, 130x2, 135x2)
+
20-15-10-5 13:38
S2O 105#
Pullups
B. Butterfly Practice. 5 min
C. Behind Neck Push Press. 3, 3, 2, 2, 1, 1 (95, 105, 115, 120, 125, 130(f))
D. Push Jerk. 3, 3, 3. 2 min rest. (120, 130x2, 135x2)
+
20-15-10-5 13:38
S2O 105#
Pullups
05-02-14
A. Squat Snatch. 1rm. *new PR 100# (103# PSn)
B. HSPU. 10 for time or 5 min (7)
C. HSPU. 10 negs to deficit (w 15# plates)
D1. weighted PU 1-2 reps (2.5, 5, 7.5, 8.5, 9.5x1)
D2. CTB. AMRAP 30s. (8, 7, 8, 7, 6)
D3. Pike HSPU on 30" box. 3-4 reps. (fl, 10#, 15#x2, 15#, 15#)
2-3 min rest
x5
B. HSPU. 10 for time or 5 min (7)
C. HSPU. 10 negs to deficit (w 15# plates)
D1. weighted PU 1-2 reps (2.5, 5, 7.5, 8.5, 9.5x1)
D2. CTB. AMRAP 30s. (8, 7, 8, 7, 6)
D3. Pike HSPU on 30" box. 3-4 reps. (fl, 10#, 15#x2, 15#, 15#)
2-3 min rest
x5
04-29-14
A. PC Max. 8 min. 2 min rest. 145# *new PR
B. PC w 90% of A. AMRAP in 8 min. (15@ 130#)
C. Squat Snatch. 1 rep every 30s x 30 (up to 75#)
B. PC w 90% of A. AMRAP in 8 min. (15@ 130#)
C. Squat Snatch. 1 rep every 30s x 30 (up to 75#)
Saturday, May 3, 2014
04-28-14
MU Practice
Hip to Ring/Bar
+
A. Single Arm DB/KB Bench Press. AMRAP. 60s rest between arms. (35#) (10, 10, 8)
B. BtN Shoulder Press. 2-3 reps. 90s rest. X5 (60, 65, 68, 68, 68)
C. PP @40x2. 1-2 reps. 90s rest. x5 (105, 110, 115, 120, 125)
D. Butterfly Pull-up. 20 for time. 2 min rest. x2 (1:?? / 3:19)
Hip to Ring/Bar
+
A. Single Arm DB/KB Bench Press. AMRAP. 60s rest between arms. (35#) (10, 10, 8)
B. BtN Shoulder Press. 2-3 reps. 90s rest. X5 (60, 65, 68, 68, 68)
C. PP @40x2. 1-2 reps. 90s rest. x5 (105, 110, 115, 120, 125)
D. Butterfly Pull-up. 20 for time. 2 min rest. x2 (1:?? / 3:19)
04-25-14
A. Squat snatch tech work. 1 rep on the 45s x 20 (up to 75#)
B. HSPU to floor. 10 reps for time or 5 mins. whichever comes first. (8)
C. HSPU negatives to floor. 10 reps. rest as needed.
D1. weighted neutral grip pull up. 1-2 (control negative) 1 min (up to 12.5#)
D2. pike HSPU. 30" box. deficit if poss. 4-6. 1 min. x5 (up to 15# plates)
B. HSPU to floor. 10 reps for time or 5 mins. whichever comes first. (8)
C. HSPU negatives to floor. 10 reps. rest as needed.
D1. weighted neutral grip pull up. 1-2 (control negative) 1 min (up to 12.5#)
D2. pike HSPU. 30" box. deficit if poss. 4-6. 1 min. x5 (up to 15# plates)
04-22-14
10-9-8-7-6-5-4-3-2-1 10:40
UB DL @185#
UB GHD sit-ups
+
2-4-6-8-10-12-14-16-18-20 17:59
UB 2 pood swing eye level
UB WB (14#)
UB DL @185#
UB GHD sit-ups
+
2-4-6-8-10-12-14-16-18-20 17:59
UB 2 pood swing eye level
UB WB (14#)
04-21-14
Hip to Bar Pull-up
Butterfly / Chest to Bar Practice
+
A. Kettlebell Single Arm Press. AMRAP. 1 min between arms x3 (25#) ( 11, 12, 10)
(Start with right and match reps w left)
B. Behind the neck Shoulder Press. 3-4 reps. 90s rest. x5 (55, 60, 65, 65x2, 65x2)
C. Push Press @40x2. 2-3 reps. 90s rest. x5 (100, 105, 110, 115, 120)
D. 60 TtB. Only in sets of 6 unbroken
Butterfly / Chest to Bar Practice
+
A. Kettlebell Single Arm Press. AMRAP. 1 min between arms x3 (25#) ( 11, 12, 10)
(Start with right and match reps w left)
B. Behind the neck Shoulder Press. 3-4 reps. 90s rest. x5 (55, 60, 65, 65x2, 65x2)
C. Push Press @40x2. 2-3 reps. 90s rest. x5 (100, 105, 110, 115, 120)
D. 60 TtB. Only in sets of 6 unbroken
04-19-14
Butterfly Practice
+
20 min EMOM
EVEN - 1 ring thing (pull-up/ inverted/skin the cat/ reverse/plank lower)
ODD - 8 Burpees AFAP
+
20 min EMOM
EVEN - 8 GHD Sit-up AFAP
ODD - 8 Box Jumps AFAP
+
20 min EMOM
EVEN - 1 ring thing (pull-up/ inverted/skin the cat/ reverse/plank lower)
ODD - 8 Burpees AFAP
+
20 min EMOM
EVEN - 8 GHD Sit-up AFAP
ODD - 8 Box Jumps AFAP
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