9/7/13

part 1-

30 min AD (running clock)

get off every 3min and do 10 hr push-ups and 20 lunges
415 calories

part 2

6 RFT

5 man makers (35lb dbs)

5 MU 

9:06

part 3

for time:

10 man makers

15 bar MU

20 OHS 135lbs

25 KBS 2.5pd (88#)
7:07, did bar mups in singles cause I haven't done them in 6-8 months...anytime i tried to string them together my hands would start to rip.  Took the longest out of everything by far.

9/6/13

10 Rounds for time:
500m Row
10 KBS 88#
26:50

9/4/13

am

Airdyne to hell

88, 74, 56, 34, 12 seconds.  4 second PR from about a year ago.  Happy with how awful i felt, didn't warm up just went right into it.

pm

A- Clean- 3/ 2/ 1, 3min 255, 270, 275, 285F

B- PJ x1/ SJ x1 EMOM x10, 80% effort

B. 1 SCT EMOTM start at 135 add 10lbs each minute Made 255 and stopped there.  Did EMOTM up until 245 and then for 255 (those were both every other minute so an extra minute of rest)

C. EMOTM 10 Minutes:

1st weighted pull-up 55lb x3 ub strictj/pronated

2nd  weighted ring dip 55lb x3, ub

9/3/13

AM:
25 Minute fasted run  Skipped..would have only had 5.5 hours of sleep, this let me get an extra 40 minutes.

PM:
For time:
1000m Row
30 HSPU
Rest 10 Minutes x 2 
5:26, 5:56 (1st row 3:23.2, 2nd row 3:41.3)
+
50 Strict Toes to Bar for Form  Complete at leisure while coaching

9/2/13

AM:

EMOM x10min

10 single leg burpees (5ea) Complete as rx'd, 25ish secs per set

+ Rest 10 minutes

10min KBS 2pd, sets of 10 only  16 sets + 4 into 17

+ Rest 10 minutes

10min AD Cals 90%  194 calories

PM:

Row 500m @ 90-95% rest 3 minutes x 5 sets  1:39.0, 1:37.2, 1:36.2, 1:36.7, 1:36.3

+

EMOTM 10 minutes

1st: 6 Strict Chest to Bar Pull Ups  UB Pronated

2nd: 6 Strict Press 135lbs UB

8/31/13

AM:
20 Minute Airdyne
15s 95%
1:45s 55%
10 Minute Airdyne
10s 95%
1:50 55%
469 cals total after 30 mins

PM:
30 Muscle ups for time
3:44 (25 sec pr)
Rest 6 Minutes
500m Row @85%
1:38.8
Rest 3 Minutes
500m Row @85%
1:38.5

8/30/13

Friday night lights

For time:
50 DU
40 Over the stick (on top of 24" boxes) Burpees
30 Pull ups
20 Snatches (135)
10 Wall climb

http://www.youtube.com/watch?v=3d25KlHRh8I
Me: 8:04  
Luke Ahlfield: 9:04
Andrew Benton: 11-12, don't remember exact time bud, sorry!