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.

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.

11-28-14

AM

A. Muscle up. 10 for time. 5 min rest. X2 (6:41, 7:35)

B. Snatch grip DL. 3 reps x 4. 2 min rest. (175, 185, 195, 205)

+

12 min amrap

2 strict pull up 15#

2 strict hspu
11 rds + 3
rounds 1-7 then 9 and 10 were unb roken with HSPU.  used ab mat only

PM

30 sec kipping pull ups (15, 16, 16, 16, 16)

30 sec hand release push up (15, 13, 14, 14, 13)

30 sec airdyne (13, 11, 11, 13, 13)

90 sec rest

X5

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)

11-07-14

A. MU. 3 for time. 2 min rest. x4. (1:28, 1:27, 1:19, 1:42)
first 8 very smooth, struggled a little with last 4 reps

B1. weighted pull up. underhand. 3-4. 1 min rest. (15, 17.5, 20, 22.5, 25)

B2. weighted dip on rings. 2-3. 2 min rest. (7.5, 10, 12.5, 15, 17.5)

x5

 

+

50-40-30-20-10

Double Unders (all unbroken)

10-8-6-4-2

DB Snatch 50#

8:26