7/10/2014

part 1

A- pull-ups- 3,2,1,3,2,1, 2min 55, 75, 110, 75, 110, 130 All pronated

B- cgbp- 8,6,4,8,8, 2min 185, 205, 225, 200, 200

C- for time:

20 kbs 2.5pd, Russian

20 Strict pull-ups

30 kbs

30 pushups

40 kbs

40 anchored sit-ups 

Swinging the 2pd felt easy in warm ups so decided to scale up a bit, bad idea.  Swings got hard, but was able to knock out at least 18 on the first set of each.  ~ 7:38

part 2

20min AD z1

7/9/2014

A. Deficit Deadlift 5x3 rest 2:00 3ish" deficit 315, 335, 355, 385, 405
B. 15 Wall walks for time  1:21 unbroken
+
10 rounds on every 90s
150m Row
5 Back Squat 225
Complete...would only have about 15s rest after each set.  Squats were unbroken but slow.

7/8/2014

A. 6x2 HPS 2:00 rest 145, 155, 160, 165, 175, 185
+
21 Minute row - every 3 mins 8 alternating single leg burpees
4345m

7/6/2014

A. Snatch Work 10 Minutes Hit 155, missed 175 forward, bothered shoulder a bit but not awful.
+
8 Minute amrap
10 cal airdyne
15 Power snatch 75
6 + 7
Rest 5 Minutes
8 Minute amrap
4 power clean 205
8 burpees no jump at top
12 wallball 20lb to 11"
4 + 1
Rest 5 Minutes
8 Minute amrap
10 Push Press 95
5 strict pull ups
45s airdyne 85%
6ish rounds

7/5/2014

20 Minute amrap:
10 Ring Rows
1 Minute Row
10 Ring Push Ups
1 Minute Airdyne
6 + rounds

7/2/2014

part 1

A- sgdl 61x1- x3, 3 sets, 3min 235, did mostly hook grip, hurt my thumbs more than anything.

B- pendlay row x5, 3 sets, 2min 165, 185, 205

C- cgbp x5, 3 sets, 2min 205, 225, 235(4)

+

10 RFT

5 Strict pull-ups

10 pushups

15 squats

8:20

part 2:

1000m Row

25 Double Unders

750m Row

50 Double Unders

500m Row

75 Double Unders

250m Row

100 Double Unders

12:54 (38 seconds off pr).  What can ya do, did row the first 1k @ 3:27, not bad.

7/1/2014

5 sets:
5 TnG Power clean 185
5 30lb wallball to 11"
5 Unbroken Push Jerk 185
5 Burpees
Rest 2:00
Fastest 69 seconds, slowest 81 seconds.  Cleans easy, jerks tough.
+
For time 3, 6, 9, 12, 15, 18:
Burpees to 45lb plate
Airdyne cals
6:27