4/9/13

Part 1:
alt EMOM x 40 min

1- cgbp bw (185lbs)- amrap OR max of 10 in a set  10x3, 9, 6, 7, 7, 6, 6, 5

2- 2  rope climbs  Complete (first 2 sets did 3)

3- 5 parallette HSPU  Complete but broken...last 3 sets only did 4. 

4- 10 GHD situps  Complete/unbroken

+ (10min rest)

10min handstand walk for distance  260ish ft.

Part 2:
A. 5 x 500m Row @ 1:38ish pace rest 3 minutes  1:37, 1:36.9, 1:36.9, 1:37.9, 1:39.2
B. Powell raises 9/arm rest 1 minute x 3 sets  complete
C. DB Rows 55lb 6/arm Rest 1 Minute complete
D. 12 Unbroken TTB rest 1 minute x 5 sets Complete




EMOTM was harder than expected, got a good sweat going.  Did paralette HSPU on 2x55lb KB's so about 11" of EROM.  HS walks felt more controlled than usual but had trouble going more than 10 ft at a time.  Shoulders were pretty fried at that point.

4/8/13

10 rounds, on 2min

5 kb snatch 2pd R

5 kb snatch 2pd L

20 AD Cals

Complete, everything UB.  Slowest sets were right around 1:30.  Still sick but the 2pd felt like a toy today, grip became a small factor in last few sets on left hand.  Debating getting some anti-biotics from the dr today to help this junk clear up.

4/6/13

13.5 "Endless Fran"
4 Minute AMRAP:
15 Thrusters 100lbs
15 Chest to Bar Pull Ups
*If you complete 3 rounds in 4 minutes workout extends another 4 minutes.  This continues for as long as you can complete 3 rounds in 4 minutes*
4 + 29 (149 reps)
Vid (Cuts off around 4:30): http://www.youtube.com/watch?v=KDk_c6PvDR0


Felt great 4/5 during my morning session but when i got home I started to get a sore throat.  Loaded up on meds but throat just got worse as the day went on.  Went to bed around 11 PM and woke up at 2:30 AM with a cold sweat/bad congestion/sore throat and threw up.  Didn't fall back asleep till about 5 and then woke up at 7 and couldn't fall back asleep.  Wasn't sure what to do but ended up sucking it up and getting it done...super happy with results for being super sick.  It's sunday now (4/7) and I still don't feel well but i'm about to drug myself with meds and nap till 4 where I will see if I need to redo this or not...I'm praying I don't.

4/5/13

A. 10 Minutes to build to a tough 3 rep thruster.  135, 185, 205, 235, 260
260: https://www.youtube.com/watch?v=VxiySJLktxc
B. 3x3 Front squat 80% rest 2 minutes  295, 305, 305
C. 3x3 weighted pull ups 80% rest 2 minutes  55, 70, 70
D. Airdyne 15 sec @ 90% rest 2 min  16, 16, 15 cals
E. 300 second FLR on rings  Completed in 5:35

4/3/13

A- build to a heavy snatch  215, no pop today

B- Front squat- 3, 3, 2, 2  285, 305, 315, 335*

C- press- 5, 4, 3  175, 175, 185

+

for time:

20 DL 225

40 AD Cals

20 DL 225
2:59


*Tweaked my left hamstring on the 335x2 so called it there instead of doing the last set.  Doesn't seem serious but was a sharp pain on the inside of my leg during certain motions.  Time to rest up for fri/sat.

4/2/13

Part 1:
row:

8 x 300m (1:40ish pace), 2 min rest  1:35.8/1:35.8/1:36.0/1:35.8/1:35.9/1:35.7/1:35.5/1:35.8 paces

+

25 back extensions x 4 sets rest 45 seconds  ub/complete

Part 2:

15min

30s AD 85%  205 total calories

30s amrap strict pullups (1 unbroken set)  102 total pull ups

4/1/13

alt emom x 20min

1- squat clean TNG 185 x5  Unbroken/true grip

2- 10 HR pushups  Unbroken

Vid: http://youtu.be/yboMgZA8raY

+ Rest 16 Minutes

Fran at 85-90%  2:34 Unbroken

Vid:  http://youtu.be/KwWmQPZ5CIw