07-23-14

60 min row for MAX meters = 12,870 m

adjusted distance based on weight factor: 14635m

07-22-14

A. FS @5050. 2 min rest. x5 (85, 90, 95, 95, 100)

B. CTB. AMRAP. 3s UNB in 3 min. 4 min rest. x2 (8, 8)

+
30-20-10
WB 20#
GHD

10:50

07-21-14

A. Def SnDL @31x1. 3-4 reps. 2 min rest x5 (125, 145, 155, 165, 165)


+
5 RFT  -17:30
12 Dips
12 DB Snatch 45#
24 DUs

07-19-14

A. Squat Clean 130#. 1 every 30s x 20. (11 reps completed before fail.. 2 min break...  right knee little unstable....stopped at 11)

B. Squat Snatch x1 / HSS x2 / OHS x3.  build to max (up to 90#)

C1. HSPU wtd Neg. 5 reps. (2 rds w vest, 2 rds very slow/controlled)
C2. Kipping wtd Pullup. 6-9 reps. (vest)
x4

07-18-14

A. HPC. 3 otm x 10. build - up to 145x2 *PR*  "fast elbows, perform form"
105, 110, 115, 120, 125, 130, 135, 140, 140, 145x2, 145x2, 125)

B. DL 135#. 15 for time. 45s rest x4 (20s, 21s, 21s, 22s)

C. SP. 2 RM. (80#)

D. S2O. 135# (on blocks) AMRAP 7 min - 15 reps

07-16-14

A. Neg Deficit HSPU. 20 (8# wtd vest, 45# plates w abmat)

B1. Bench Press wide grip. 4-6 reps. 30s rest. (80, 85, 90, 95)
B2. Prone row. 2 min rest (20@20# DB x2, 15@24#KB, 10@35#KB)
x4

+
FW / WW 50m L/R
FW / WW 50m R/L
x5
(53# / 35#)

07-15-14

A. BS. 12RM (60s to finish) 150# (10@155)

B. 1 1/4 FS. 5-7 reps. 2 min rest x5 (115, 120, 120, 115, 115)

+
3 RFT - 6:20
20 WB
20 BJ 20"

07-14-14

100 Pullup - 9:50
100 Pushup (elbows in) - 7:18
100 KBS 44# - 10:06
100 DU - 3:20

30:34

07-12-14

A. Squat Clean 135#. 1 every 45s. x15 (rest 2 min if fail.  stop if fail twice)

B. HSS. build to tough 4RM. TnG. (85#)

C1. Wtd Neg Pullup. 15s Neg. 1-2 reps. 90s rest.(20, 25, 20, 35, 40)
C2. Kipping HSPU from deficit. 3+ reps PP. 90s rest (105x5, 115x3, 125x2, 125x1, 125x1)
x5

07-10-14

5 RFT
6 DL 215# 225#
6 Burpee Box Jump 24"

07-09-14

A. Weighted negative only pull ups. 1-2 reps. Go heavy but take 15 seconds to get from chin over bar to complete dead hang. 3 min rest. x5 (20#)

 

B. Power Snatch x 1 / Power Snatch Below Knee x 1 / Power Snatch mid thigh x 1.  Moderate~heavy... just nothing sloppy.  rest as needed. x5 (75, 80, 80, 85, 85)

 

C1. Dumbbell Push Jerk. 6-8. 60s rest.  (35, 35, 35, 40x5, 35)

C2. Power Clean. Build to a heavy single in 5 attempts max. 60s rest (105, 115, 125, 135, 145)

x5

07-08-14

10 min timer

Row 2k for time (note time)

AMRAP double unders in remaining time

 

7:49.0 - PR

0 DUs

07-07-14

A. Deficit HSPU Negatives. 20 super slow reps. (25# plates)

 

+

50 Strict Pull Ups - 10:33

50 Push Ups - 4:37

25 Strict Toes to Bar - 3:24

25 Push Ups - 2:23

20:51

07-05-14

A. Squat Snatch. 10 singles at 90#+

 

B. Squat Clean x 1 / Hang Squat Clean x 2 / Front Squat x 3. 2 min rest. x5

(105, 115, 120, 125, 130)

 

C. Thruster. 30 for time 95# - 3:15

07-02-14

A. Squat Snatch. 10 singles@ 90#. rest as needed

B1. Snatch Balance. 3, 3, 3, 2, 2, 2 90s rest (80, 85, 95, 100, 105, 110)
B2. Deficit Snatch Pull. 3, 3, 3, 2, 2, 2 90s rest (120, 125, 130, 130, 130, 135)

+
6 RFT - 5:47
5 strict TtB
5 Strict Ring Dip

07-01-14

A1. 12 UB Thrusters 65# AFAP. 20s rest (26s, 25s, 25s, 29s, 32s)
A2. 6 UB Thrusers 95#. 3 min rest (21s, 23s, 28s, 30s, 38s)
x5

+
3 RFT - 10:19
400m run
21 Burpees

06-30-14

A. Strict HSPU practice. abmat+10 - 2 sets of 2 , 16 singles

B1. Incline BP. 3-4 reps. 1 min rest (70, 75, 80, 85, 90x3, 90x3)
B2. CTB Pullup. 5 singles. 1 min rest
x6

C. DB Snatch 45#. 60 for time (alt arms) - 7:04

06-28-14

A. 3 pos Squat Snatch. 90s rest. x10 (65, 70x2, 75x2, 80x4, 80(x2))

B. High Hang Squat Clean. build to tough 2 (115#)

C. Back Squat. 50 for time 135# - 7:51

06-27-14

A. 20 MU Neg. rest as needed

B1. Push Press. 3, 3, 2, 2, 1, 1. 90s rest (110, 115, 120, 125, 130, ?)
B2. Pendlay Row. 2-3 reps. 90s rest (100, 105, 110, 115, 120, ?)
x6

C. Legless Rope Climb. 8 for time - 19:44