04-22-16

A. Push Press. 3x3 (all same weight). 2 min rest.  145

+

2 sets:

800m run

1200m row (2:00-2:02 pace)

-into-

5 rounds (~1 min per round)

10 thruster 65# unbroken

20 double unders

3 min rest between sets

15:23, 16:35 both sub 5 rows, rounds 2-5 of DUs unb

09-18-15

AM

A. Push Press. 2, 2, 2, 1, 1, 1. 2 min rest. 135, 145, 152, 162, 165

B. Muscle Up. 1 every 40 secs x 16. 1 double for set 16

C. Legless Rope Climb. 4 for time. 4 min rest. x3 2:40, 6:22, 3:27

D. KB Windmills. 5 per side. 1 min between sides. x4 per side.

PM

"Fran"
3:26

09-11-15

AM

A. Push Press. 3, 2, 1, 3, 2, 1. 2 min rest. 135, 145, 155, 140, 150, 160

B. Muscle Up. 1 on the min for 12 mins. perfect reps

C. Legless Rope Climb. 3 for time. 3 min rest. x3 1:51, 1:51, 1:48

D. KB Windmills. 5 per side. 1 min between sides. x3 per side. 35#

PM

3 rounds for time

100 Double Unders

30 Toes to Bar

15 Burpees

18:49, rd 1 82 DUs unb

09-04-15

AM
A. Push press; 5, 4, 3, 2, 1; rest 2 min

120, 135, 145, 150, 155 PR

B. Wide grip eccentric only pull ups @51a1; 2-3 x5; rest 2 min

5, 10, 15, 20, 25

C1. Decline bench press; 8-10x5; rest 2 min 115#

C2. Legless rope climbs; 2 reps to 12' AFAP x5; rest 2 min

D. Hollow body holds; 30 seconds x6; rest 2 min

PM
2 MU
12 TTB
12 Burpes
6 deficit 2" HSPU kipping
-rest 3 min-
x5
2:15 JZ assist MU, 3:04, 4:06, 4:24 JZ assist MU, 3:56

08-05-15

A. Muscle Up. 9 for time. 3 min rest. x2 4:30, then practiced no FG doubles and singles.  Beautiful

B. Kipping Deficit HSPU 3". 15 for time. 3:54, 1 double, 7 at 1:45

C1. Strict Press 72#. AMRAP unbroken. 10 sec rest. 10, 9, 7, 7

C2. Push Press 85#. AMRAP unbroken. 20 sec rest. 10, 15, 12, 7

C3. Push Jerk 105#. AMRAP unbroken. 5 min rest. 5, 5, 7, 5

x4

07-29-15

A. Muscle Ups. 7 doubles for time. 5:59

B. Kipping Deficit HSPU .1-2 ". AMRAP unbroken. 2ish min rest. x5 6, 5, 2, 4, 3

C1. Strict Press 65#. AMRAP unbroken. 10 sec rest. 12, 13, 11, 10

C2. Push Press 75#. AMRAP unbroken. 20 sec rest. 10, 17, 14, 14

C3. Push Jerk 95#. AMRAP unbroken. 3-4 min rest. 8, 10, 10, 8

x4

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

07-06-15

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

01-21-15

AM

A. MU practice. 6 doubles, 4 singles... practice push away into 2nd rep no false grip

B1. Wtd. Pull up. 3r x 6. 60 sec rest. 7.5, 10, 12.5, 15, 17.5, 20

B2. Strict Press. 2, 2, 2, 1, 1, 1. 60 sec rest. 80, 80, 81, 81, 85, 86f, 85

C1. Bench Press. 8-10. 90 sec rest. 85, 90, 95, 95, 95

C2. Lean away pull up. AMRAP unbroken. 90 sec rest. 11, 6, 8, 5, 5...  2nd thru 5th sets super slow push away
x3 thought this was supposed to be 6 sets...  John stopped me when i was at 5 and i realized i did too many

PM

250m row @ 97%

3 min rest

x3

49.9s, 51.4s, 51.0s... did my calculations a little wrong here, was thinking 97% of 500m pace vs 250m pace.  although it did feel like i was pulling pretty hard...
+

15 unbroken push press 65#

40 sec row @ 1:40 pace

rest as needed to full recovery

x4
set 1: 1:13 - 20s PP, 1:38.1 avg pace / 203m.. 12 min rest (one of the members snagged me for a few questions); set 2: 19s PP, 1:37.5 avg pace / 205m.. 8 min rest; set 3: 19s PP, 1:38.5 avg pace / 203m.. 10 min rest; set 4: 19s PP, 1:37.6 avg pace / 204m.

11-21-14

AM
A. MU. 3 for time. 90s rest. x6 (40s, 41s, 1:10, 1:38, 1:28, 1:28)
B. Sn Grip DL. 5 reps (not TnG). 3 min rest. x3 (155, 165, 175)
+
10 min AMRAP:
3 strict pullup
3 strict rind dips
12 rounds

PM
100 Push Press 65#
1000m row
50 Bench Press 65#
500 m row
15:04
finished PP in 4 min, another 4 min for row, last 500m row was 1:56.  broke PP up 30, 20, 15, 10, ? 10, 10, 5

11-14-14

AM
A. MU 2 for time. 90s rest. x7 (42s; 16s; 17s; 19s; 18s; 15s; 18s)  rounds 2-7 all 2s

B1. wtd pullup. 2-3 reps. 1 min rest (20, 22.5, 27.5, 32.5, 35x2)
B2. wtd ring dips. 1-2 reps. 2 min rest (15, 17.5, 22.5, 27.5, 30)
x5

+
15 min AMRAP:
5 DL 215#
5 ring pushup w ext rotation

11 rounds + 5

PM
20 burpees
30 PP 55#
40 DU
3 min rest
x4
(3:16; 3:00 DU unb; 3:31 DU unb; 3:21)

11-05-14

AM
A. PC singles. 20 reps 125-135. Perfect hips/feet/elbows. (125x10, 130x6, 135x4)
B. strict hspu. 1 abmat. Amrap in 12 min. (21)

+
10-8-6-4-2
PC 95
Burpee over bar
4:38

PM
21 min AMRAP:
min 1: 14 cal row
min 2: 14 PP 65#
min 3: 7 TtB

10-17-14

AM
HSPU Practice

+
For Time (from Floor):

30 Strict Press 75#
10 Strict Pullups
20 Push Press 105#
20 CTB Pullups
10 Push Jerk 125#
30 Pullups

28:17

PM
500 Double Unders for Time
*5 WBs to 12' every break or trip*

13:07
118, 29, 52, 42, 60, -, 48, 70, 14, 67

10-14-14

15 min EMOM:
min 1: 10 PP 65# AFAP (14s, 13s, 13s, 13, 14s)
min 2: 8 TtB AFAP (14s, 16s, 13s, 12s, 13s)
min 3: 30 DUs AFAP (17s unb, 20s, 17s unb, 21s, 17s unb)

+
15 min EMOM:
min 1: 10 KBS 1.5 Pood AFAP (20s, 19s, 21s, 21s, 21s)
min 2: 8 Bar Facing Burpees AFAP (33s, 34s, 36s, 41s, 46s)
min 3: 10 GHD AFAP (24s, 28s, 28s, 33s, 35s)

08-30-14

A. Strict HSPU. 10 reps to max depth (abmat only)

B. Wall Facing Shoulder taps. 30 for time. 2 min rest. x5 (35s, 36s, 43s, 49s, 44s)

C. L-Pull Up. 30 reps.

D. Ring Dip w/ ext rotation. 25 reps

+
100 push press 55#
*5 bar facing burpees emom
7:37

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)

07-25-14

A. MU Practice (5 reps)

B. Push Press 3, 3, 3. 2 min rest. (115, 120, 125)

C. HPC. 3, 3, 3. 2 min rest. (125, 130, 130)

D. HS Walk Practice.

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

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)