12/19/12

A1- Snatch Pulls- 100-110% snatch x3, 5 sets, 60s rest  225

A2- Snatch Balance- x3, nonheaving; 5 sets, 60s rest  135

B- Snatch Grip DL 110% Snatch max x3 EMOM x8  245

C- Jerk 135 x 10 EMOTM 5 minutes  Unbroken

+

for time:

10-1- bench press body weight

1-10- burpee-pullups

13:05

Video:   http://youtu.be/0glNd3bWpzM

For the jerks I couldn't front rack the bar, elbow has gotten better since the weekend but still pretty bad.  Ended up keeping elbows down and putting alot more stress on my shoulders than usual.  Icing and taking NSAID's but may make an appt with an ortho to get it checked out.  Been feeling great since the weekend and don't want it to hinder my training anymore than it has.  The conditioning wasn't "harder" than expected but burpee pull ups took longer than i thought once i hit sets 6-10.  I kept them all steady/unbroken but the length of the movement was long.  Didn't jump to the pull up bar since it wasn't above reach and didn't want to cheat not having an 8ft bar like normal.

12/18/12

30 man makers for time 35lb dbs

Unbroken 5:29

Video: http://youtu.be/SEKqBL4iGjo

+

Alt EMOM x20min

7 HSPU

5 incline pelicans

Complete

Video: http://youtu.be/WjBioKHlFZQ

12/17/12

10 sets:
60 second airdyne
30 second DU
30 second bear crawl
Complete, 207 cals on airdyne

12/16/12

MAP

10 Minute AMRAP:
1 Archer Row/arm
6 OH lunges 1pd KB (12 total lunges)
150m Row
6 + 8
+
10 Minute AMRAP:
5 Burpee hurdle hops
10 HSPU
20 Calories Airdyne
3 + 30
+
10 Minute AMRAP:
10 Back ext
10 Ball slams 30#
10 Ring Push Ups
7 + 11

HR was 141 at the end of the 3rd amrap.

12/15/12

A.M.
5 Minute Warm-Up airdyne:  128 cals
+
7 Rounds for time:
10 Power Clean 155
15 Wallball 20
12:44
+
EMOTM 10 minutes 2x1.25 Front Squats Complete at 230lbs
+
AMRAP Ring dips w/90# x 5 sets rest 1:30 5, 5, 5, 4, 4
+
Gymnastic Skills (incline pelican/wall Trap 3/GHD BB row)  Complete

P.M.
10 Minute airdyne for cals:  234 (PR by 1 cal)

12/13/12

8min amrap

10 wall balls

10 lunges

20 DU

7 + 16

+

8min amrap

10 GHD SU

10 back extensions

10 AD Cals

6

+

8min AMRAP

10 HR pushups

10 ring dips

100m row

5 + 12

+

8min triple under practice

52 triple unders, all singles.  Got the hang of them about 4 minutes in.

12/12/12

20min 

30s AD 90%

30s AD 50%

195 cals first 10 minutes, 180 the 2nd.

375 cals total.

pm

12min AMRAP

6 OHS 155

6 MU (strick/min kip)

5 + 10

Strict mups owned me tonight.  Did them in singles, couldn't keep my false grip.  I was UNBELIEABLY sore from yesterday.  It was hard to bend over and tie my shoes this morning.  Airdyne felt ok but was definitely not ready for the pm session.  OHS went surprisingly well, easy power snatch into unbroken reps....mups were terrible though.