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

08-03-15

AM
A1. Strict HSPU. 3 reps. 15s rest
A2. Kipping HSPU. 9 reps. rest as needed. 5/4, 5/4, 5/4, 5/4, 5/3/1
x5
B. Incline BP. 4-6 reps. 2 min rest. x5 75, 80, 85, 90, 95x3
C1. Strict pullup. 7 reps. 30s rest
C2. Ft elev Ring Rows. 14 reps. 2-3 min rest
x5

PM
1 mile run 7:45.. ran 1.2 mi
40 PS 55#  20s
40 BBJ 20"
40 T2B 10s
40 PS 55# 10s
1 mile run 8:20
33:42

08-01-15

A. 15 MU for time. 5:30 3, 2, 2, 2, 2, 2, 1, 1.
+
30 min AMRAP:
12 CTB
30s FR Walk 215#
9 CTB
30s OH Walk 125# from floor
6 CTB
30s FW 2 pood each
3 CTB
30s L sit

3 rds +9

07-31-15

A. Squat Snatch 100#. 10 singles. Rest as needed. (hit these with confidence & aggression) 
add'l reps at 102, 105, 107, 110, 112, 115 PR

B. Back Squat @ 5050. 5 reps. 2 min rest. x5 85, 105, 120, 135, 155

+

5 Deadlift 215#

5 Burpees Over Bar

5 Power Clean 125# (do your best to get lower vs. wider)

10 Box Jump Overs 20"

2-3 min rest

x5
1:59; 2:09; 2:05; 2:10; 1:45

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

08-04-15

A. Front Squat. 15 sets of 3 in 3 waves. Rest 60 secs between sets.   Build 3 times.  

(e.g. 100-110-120-130-140.....120-130-140-150-160-....140-150-160-170-180)

115, 125, 135, 145, 155 / 140, 150, 160, 170, 170 / 155, 160, 165, 165, 165

B. Hang Power Clean. 5 triples. Rest as needed between sets. Catch 2nd deeper than 1st, 3rd rep can be squat clean if necessary. 125, 130, 135, 140, 145

+

10-8-6-4-2

DL 185#

Thruster 95#

5:29 all unb, finished 8's at 3 min

07-28-15

AM

A. Front Squat @ 12x0. 6x6. 2 min rest 105, 105, 115, 115, 120, 120

B. Hang Power Clean. 6 heavy doubles. Catch 2nd rep lower than first. rest as needed. 
125, 130, 130, 130, 130, 135

+

10 min AMRAP

10 OHS 100#

10 Toes to Bar

10 Thrusters 100#

10 Toes to Bar
2 rds + 5 reps.  SS 1st OHS rep, T2B unb, thrusters in sets of 5