12-22-14

AM

A. Snatch Grip DL @ 41x1.  5, 3, 1, 5, 3, 1. 2 min rest.

185, 205, 210, 195, 205, 215.

B. Behind the Neck Shoulder Press.  3, 3, 3, 2, 2, 1. 2 min rest.

75, 76, 76, 80, 81, 85

C. Weighted vest Pull Up Hold on rings. Accumulate 3 mins.

With +50# vmax vest. 30sx2, 20sx3, 15sx4.   These were really tough

PM

500m row @ 85%

2 min rest

x8

Felt pretty icky all day, def not 100% going into this, started 5th row a little late which accounted for longer split time 

12-15-14

AM

A. Snatch Grip DL @ 41x1.  6, 4, 2, 6, 4, 2. 2 min rest

175, 195, 205, 185, 200, 210

B. Behind the Neck Shoulder Press.  3, 3, 3, 1, 1, 1. 2 min rest.

75, 80, 80x1, 75x3, 80, 81, 80

C. Weighted vest Pull Up Hold on rings. Accumulate 2 mins.

Used black vmax vest +50#. 20sx3, 15sx2, 10sx3.

PM

500m row @ 85%

2 min rest

x7

12-01-14

AM

A1. Wall Facing Shoulder Taps. AMRAP unbroken. 1 min rest.

A2. False Grip Supinated Pull Up Hold. Accumulate 45 sec. 2 min rest. x5

B. Ring Support Hold in Ext Rotation. Accumulate 3 mins.

C. Archer Pull Ups. Accumulate 30 reps.

Warmup: 50 DU unbroken x 3. Shoulder taps 50, 50, 50, 35, 25. false grip holds all unb.  ring support holds in sets of 30s

PM

20 min AMRAP:

50m Overhead Walk 95#

1 Legless Rope Climb

30 Second Hollow Rock
5 rounds + 50 m, finished 5th round at 17 min mark?