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