5/10/13

Alternating EMOTM 20:
1st: 4 Squat Clean 225
2nd: 2 Rope Climbs
First 10 minutes as rxd, next 8 minutes did half (2 clean/1 climb) last 2 minutes as rxd.
+ Rest 10 Minutes
Alternating EMOTM 20:
1st: 3 Burpee muscle ups
2nd: 10 pistols
Unbroken and very easy
+ Right into
For time:
10 Burpee Muscle Ups (85ish" Rings)
1:15

P.M.:
20 Minutes amrap @ 85%:
500m Row
10 HSPU
7 + 190m...back was lighting up again, that thing is sore.  All HSPU sets unbroken.

Notes:  Still super sore from mon-weds.  Lower back LIT UP during first emotm.  Loosened back up during 2nd emotm but still super sore.

5/8/13

6 sets: 4 min rest

5 DL Heavy tng  415(no belt), 425, 385, 395, 405, 365

5 burpee broad jumps  unbroken-ish

15s AD Cals 100%  8 calories each time

415: http://youtu.be/XcAf3hI78lk

425:  http://youtu.be/XKWrCvtSBNQ

5/7/13

alt EMOM x 40min

1- 5 tng High hang Squat Clean 60% 1RM (185lbs)

2- 4 MU

3- 3 high hang PS 145lbs

4- 2  rope climbs

Complete, everything unbroken and TNG.  

I cannot explain how sore I am from yesterday.  While warming up i failed my first squat clean at 135lbs.  I don't think i've ever felt so worn out.  It's a miracle i somehow got through training today.  It hurt, badly.  Since last tuesdays EMOTMS i've had a nagging pain in my left lat, particularly when lifting anything from the ground and keeping my back tight.  That + how worn out I am will make tomorrows deadlift intervals very interesting. 

5/6/13

Part 1:

A- Jerk Balance- x2, 5 sets; 90s rest  135, 155, 175, 195, 225
195: http://youtu.be/lvP1E67C9qw
225: http://youtu.be/qr8VyHJtas0

B- Squat 20/ 10/ 10, rest 60s b/w sets- try to complete set of 20 within 80s  315 (1:50 to complete), 
295 (7, belt came off and shut that set down), 295
315:  http://youtu.be/n-ps1ghQ_3Q
last set @ 295:   http://youtu.be/915ZeP1DZak

C- Accumulate 120s L-sit  4:20 to complete

D- 10 minute amrap @ 70%:

      200m Row

      5 E-ROM HSPU (on 2 45lb rogue bumpers)

      6 + 180m, all hspu unbroken/easy

Part 2:

3 RFT

10 HPC 225lb

20 pistols

30 triple unders
16:26
http://youtu.be/a8MlGlOKnLM 

5/4/13

part 1

5km row

every 2min, perform 10 burpees

27:58...130 burpees and 5k row.  Brutal.  About 12 hour turnaround from part 2 last night.

part 2

A- press- 5, 3, 1, 1, 1, 2min  195, 205, 215, 225, 230X
195:  https://www.youtube.com/watch?v=hyAgWzTLsNI
205:  http://youtu.be/Y_ufjnjpEfI

B- push jerk, 3, 3, 3, 1, 1, 1, 2min 225, 245, 255, 275, 285, 305X

C- Split jerk- 1, 1, 2min  285, 295

D- snatch balance- 2, 2, 2, 2min 135x3

part 3

for time:

3 rounds:

30 AD Cals

30 wallballs
6:39 all ub except 2nd set WB 22/8
http://youtu.be/Al46SLoDVhI 

5/3/13

Part 1:
25min run

10 min (10 rounds)

30s 85%

30s 50%

+

9 min (6 rounds)

30s 90%

60s 50%

+

6 min (3 rounds)

30s 95%

90s 50%

Complete, no idea on paces but completed 1 mile @ approx 6:58, 2nd mile time approx 7:15 and had 3 miles complete @ approx 21:46.  At 25 mins I had covered approximately 3.5 miles.

Rest 10 Minutes

300s FLR on Rings

Complete in 5:30, first 2:45 unbroken then few second breaks here and there.

part 2

A- build to a heavy CJ  305, 315X (PR clean failed jerk)
315: http://youtu.be/5vM0kTM6SQE

B- CJ 85% of A x 5min amrap  10 @ 265lbs, 1 miss.
vid: 

C- build to a heavy snatch  225
225: http://youtu.be/HPsZIcq8Grk

D- snatch 85% of C x5min amrap  20 @ 190lbs
vid: http://youtu.be/HlbrB3Zwhjc

5/1/13

A.M.:

20 min AMRAP:

2 TGU/arm, 2pd

10 pistols/leg 

9 + 2 TGU right arm

P.M.:

every 90s x 15 rounds:

100m row  17.6-18.6 seconds

3 MU  All sets unbroken