07-27-15

AM
A1. Strict HSPU. 2 reps. 10s rest.
A2. Kipping HSPU. 8 reps. 2+ min rest 8/8, 5/3, 4/4, 3/2/2/1
x5
B. Incline BP. 6-8 reps. 90s rest. x5 65, 75, 75, 80
C1. Strict Pullup. 6 reps. 30s rest all unb
C2. Ring Row. 12 reps. 2-3 min rest. 12 unb set 1, then 6/6
x5

PM
40 PS 55# 1:34 broken into 25/15
-5 min rest-
40 burpees 1:42
-5 min rest-
40 BJ 20"
40 cal Row 3:44 total, 2:07 for row

+
locomotion

07-25-15

A. Power Clean off High Blocks. Build to a max. 120

B. Back Squat. 3, 3, 2, 2. 2-3 min rest. 175, 190, 200, 215x1 PR

C. Front Rack Walking Lunges. 20 steps. 2 min rest. x3 65, 75, 75

D1. Clean Pull 165#. 5 reps. 1 min rest.

D2. Box Jump Over 30". 10 reps AFAP. 1 min rest. 
x5

07-24-15

A. Push Press. 3, 2, 1, 3, 2, 1. 2 min rest. 125, 135, 150, 140, 150f, 135x2, 140f

B. Single Arm DB Push Press @ 41x1. 6-8. 1 min rest. x 4 per arm. 40#

C. Muscle Up. 5 doubles for time. 4:44

+

30 GHD Sit Ups

20 HSPU

20 GHD Sit Ups

40 CTB Pull Up

20 GHD Sit Ups

20 HSPU

30 GHD Sit Ups

18:54

07-22-15

A. Front Squat @ 12x0. 5x5. 2 min rest 105, 115, 120, 125, 130

+

8 min EMOM 

odd- 10 thrusters 65# AFAP 20s, 19s, 19s, 19s

even- 10 deadlift 155# AFAP 15s, 16s, 15s, 15s

+

8 min EMOM

odd- 20 wall ball afap  37s, 37s, 39s, 39s

even- 15 KBS 53# afap 28s, 30s, 31s, 37s

07-21-15

AM

A1. Butterfly Pull Up Practice. As long/much as you want.

A2. HSPU Practice. Kipping/Strict/Deficit. As long/much as you want. up to 4" deficit

B. High Hang Clean 105#+. up to 115# "perfect" reps

3 "reps" per set

Catch one "high"... knees bent a little 

Catch one "low" .... just above parallel

Catch one "deep"... in a full squat. 

Don't jump feet backwards,... plant them if you have to ... and get the elbows up faster

PM

Row x6... 2-3 secs faster per 1000.

07-19-15

Independance Games

5th place Team finish

 

07-14-15

PM
1000m Row
30s rest
x6

07-13-15

AM
A. PC/SC Practice
+
Tommy V 17:30

PM
30 seconds max burpees
30 seconds max power snatch 65#
30 seconds max double unders
30 seconds max effort airdyne
rest actively 8 min on airdyne @moderate aerobic pace - not z1
x5 sets

07-11-15

Triple Unders. 10 in 1:30
+
3 RC
1 MU
3 min rest
x3
37s/1:04; 36s/55s; 36s/56s
+
5 RM PC
130 for 5 RM, 140 for 4 RM
+
Diane
9:09 PR

07-10-15

A. Strict HSPU practice. 8 reps full ROM

B. Squat Snatch Triples. Start at 55# and add 5 # every 90 secs until failure or form/speed breaks... then get a few practice sets with the previous weight. thru 95#, failed at 100#

C1. OH Barbell Hold 125#. Accumulate 1 min. rest as needed.30/30, 52/8

C2. Seated Farmer Hold 53# per hand. 1 min unbroken. rest as needed. 

x3

07-07-15

AM

A. Squat Snatch. 15 for time 95#. 7:11, 2 failures.

B. OHS. 5x5. 3 min rest. 105, 115, 125, 130, 130

C1. Pistols. 20 alternating reps. 1 min rest.

C2. Hang Power Clean 125#. 10 reps. 1 min rest.

C3. Box Jump 20". 10 AFAP. 1 min rest.  14s, 14s, 12s, 14s, 13s
x5

PM

30 min Row for MAX meters
7102m, 2:06 avg pace, 1:47 avg last 60s 

07-06-15

AM

A. 50 hspu for time 1" def. 13:34 25 reps at 5 min, 3/2 pattern thru first 35 reps

B. Rope Climb. 15 for time. 7:11, 5 at 1:30, 10 at 4:30

+

7 min AMRAP

30 Push Press 110#

5 Muscle Up
1 round + 7 reps

PM
30 seconds max burpees
30 seconds max power snatch 65#
30 seconds max double unders
30 seconds max effort airdyne
rest actively 8 min on airdyne @moderate aerobic pace - not z1
x4 sets
approx 11-13 burpees, approx 7-8 PS, approx 36-44 DU

07-03-15

A. Squat Clean & Jerk. Build to a max.

B. Muscle Up. 10-15 reps

+

20 cal row for time

1 min rest

x4

48s, 53s, 55s, 52s

+

25m sled push heavy but unbroken

1 min rest

x4

@+70# 11s, 11s, 9s, 10s

@+90# 13s, 13s, 13s, 12s

07-01-15

A. Legless Rope Climb. 3 for time. 3 min rest. x3 

1:19; 2:01 3rd climb 1/2 legless; 5 min rest; 2:25... tried top of every 30s pace

+

10 rounds

5 strict pull up

5 kipping hspu

13:24 all unb

PM

Row 1k @ 3:57

30 sec rest

x3

3:57.1; 3:57.7; 3:56.3