06-05-15

A. MU 1 every 40s x15
B. Kipping HSPU @41x1. AMRAP. 2 min rest x5 8, 6, 4, 4, 3
C1. Wtd Ring Dip. 4-5 reps 2 min rest 10, 15, 20, 25, 25
C2. Bent Over Rows. 5-6 reps. 2 min rest 95, 115, 120, 125, 130
x 5

01-14-15

AM

A. Muscle Up practice. 5 sets of 2 w false grip.  1 single no false grip

B. Weighted Pull Up. 5x5. 2 min rest. 15, 15x3, 10x3, 5, 5, 5, 5.  went a little too aggressive at first set, biceps kinda smoked from muscle up practice.  first 3 reps were fine... after that was tough for each set.

C1. Bench Press. 3-4. 90 sec rest. 85, 95, 100, 110, 120

C2. Bent Over Row. 4-6. 90 sec rest. 85, 95, 100, 110, 120
x5

PM

500m row @ <1:50

2 min rest

x3
1:48.2, 1:48.5, 1:49.3

+

6 sets

12 toes to bar

12 burpees

6 Power Clean & Jerk 125-135#

3 min rest
41:21...... splits: 3:24, 3:35, 4:02, 4:54, 5:54, 5:20.  PC was extremely difficult and limiting factor with time.  all TtB unb.

08-25-14

AM
A. Sq Sn x1 / HSS x3. 2 min rest. x5 (75, 80, 85, 90, 95x3)
worked on jumping feet out wider to fit hips between knees, solid base, technique felt solid, eyes open, feels a whole helluva lot different than when i was doing it incorrectly.  coach said some pretty nice adjectives as well.

B. Sq Sn  85#. 1 every 30s. x 20 (fail @ 18)
thought shoulders were going to feel more smoked and was concerned that these were going to be difficult going up, but such was NOT the case.  most went up pretty easy.  was able to reset quickly and ensure i was starting the moment at the top of the minute / 30s mark.  just didnt put enough hip into the rep i failed.

C. BB russian stepup. 20. 90s rest. x5 (55#)
little wobbly.  right knee still not feeling 100% with some movements.


PM

A1. PP. 5, 4, 3, 2, 1. 2 min rest (115, 120, 125, 130, 135)  *145# PR
A2. Bent over row. sup grip w fat bar. 3-4 reps. 2 min rest
x5
found the sweet spot pretty quickly with Push Press .  all reps TnG.  started on lighter side since as of last week i hadnt really been able to do multiple reps at 125.  135 went up super easy.  attempted 2 more lifts at 140, and 145 for PR.  145 was really tough so i stopped there.

B1. Russian Dips. 12 for time. 1 min rest. (3:14; 5:27; 9:51; 15:30)
B2. GHD situps. 25 for time. 1 min rest (56s; 1:05; 1:19; 1:15)
x4
Russian Dips got really tough almost impossible going into 3rd set.  very difficult to keep toe off ground and thighs from bracing on the blocks during dip press out.  first set was nice... definitely aggressive and attacked like i didnt have additional sets after that one.

08-18-14

A. Strict Press Cluster. 2. 2. 2. 20s / 2 min. x5 (70, 75, 80, 85x4, 85x2, 80) *PR@85

B. Push Press. 5 reps. 90s rest. (110, 115, 115, 120, 125x4)
B2. Bent over Row. 4-6 reps. 90s rest. (105, 110, 115, 115, 115)

C. Russian Dips. 30 reps (no legs, full ROM)

01-31-14

A. Squat Snatch. 10 Singles. 70#+ (70x4, 75x6)

B. Bent over Barbell row. 7-9. 2 min rest. x5 (50, 55, 60, 65, 75)

C1. Bench Press. 5-7. 2 min rest (75, 80, 85, 90)

C2. Strict COVP Pull Up (Pronated, medium~wide grip, hips forward). 3-5 reps. 2 min rest. x4

D. DB "Man Makers" 20# per hand. 30 reps for time.  10:07

01-10-14

A. Power Clean x1 / Push Jerk x2 / Split Jerk x3. 2 min rest. x5 (85, 95, 100, 105, 110x5)

 

B1. Push Press @ 31x1. 4-6 reps. 1 min rest. (65, 70, 75, 80, 85)

B2. "Lean Away" Pull Ups. 4-6 reps. 1 min rest. x5

 

C1. Bent Over Row. 10-12. 1 min rest. (55#)

C2. Feet-elevated Push Up (20"). AMRAP. 2 min rest. x3 (9, 7, 7)