09-22-14

AM
A. Triple Under Practice. 5 min.
2!!!!! (both individually)

B. HS Walk Practice. 10 min
getting better at HS holds nd kicking up into alignment, little wobbly on walks this week, but could tell i was doing more of the work and JZ letting me fight thru wobblyness and trying to assist as little as possible.

C. Negative (rings n bar) muscle Up. 20 reps total.

D1. Negative Front Lever. 3 reps
D2. Hollow Rock amsap. 30 sec rest
D3. Arch Rock amsap. 30 sec rest.
x7
had to do hollow rocks as holds since my bum is still pretty bruised from SL deck squats




PM
A. Power Snatch. 1 every 20 sec x 30 reps. (85)

+
5 rounds
7 CTB Pull Up
21 unbroken Wall Ball

9:53

PS felt fabulous, prob the best the have, and felt like i could have gone on forever doing these.  All reps unbroken for 5RFT.  first 2 rounds finished around 3 min, however arms were very fatigued and had to wait before picking up for next set of WBs.

09-15-14

AM

A. Triple Under Practice. 5 min

 

B. HS Walk Practice. 10 min

 

C. Single Arm Hang From Rings. AMSAP. 1 min rest between arms. x5 per arm

(R: 30s, 20s, 20s, 20s, 15s L: 20s, 20s, 15s, 15s, 22s)

 

D. Russian Dips. 30 reps.

 

E1. Hollow Rock. AMSAP unbroken. 30s rest (32s, 22s, 28s, 25s, 25s)

E2. Arch Rock. AMSAP unbroken. 30s rest (20s, 25s, 25s, 25s, 28s, 20s)

x6

PM

A. Hang Power Clean.  1 every 20 seconds x 10 min. let go of bar every rep... fast elbows. (125#)

 

B. Hang Squat Snatch. 5 reps. 2 min rest. x4 (75, 80, 85, 90x4, 90x4)

 

C. Thruster 45#. 50 for time. 4 min rest. x3 (2:07; 2:44; 2:45)