1/30/13

part 1

A- Hang Squat Snatch tng x7, 4 sets; 2min rest  145, 155, 165, 175

B- Clean grip Deadlift (may use straps), EROM x3; 4 sets, 2min rest  265, 315, 335, 355 no straps

+

Alt EMOM x10 rounds

1- Squat 55-60% x3 AFAP  225lb

2- Jumping good AM x4, keep weight moving/fast  95

part 2

8min AMRAP 80%

9 GHD Sit Ups

9 wall balls

27 DU
6 even

+ 5 Minute rest

8min AMRAP 85%

8 back ext

8 snatch 95

24 lunges
4 + 24

+ 5 Minute rest

8min AMRAP 90%

7 burpees

7 box jumps

14 AD Cals
 5 + 11

Totally missed the hang part on A.  Wish I would have read it cause hang Tng is much easier for me than full snatch tng.

1/29/13

10 min AMRAP ring dips  180

+ Rest 5 Minutes

10 min AMRAP rope climbs  24

+ Rest 5 Minutes

10 min AMRAP wall walks  44

+ Rest 5 Minutes

10 min DU  570

This was brutal.

1/28/13

A1- Press x5, Push Press x5, Push Jerk x5, Split Jerk x5, 3 sets, 2min rest  165, 165(F @ 4th push jerk), 135

165:  http://youtu.be/UJ7YkcA3YXY 

A2- 25 unbroken pullups, 3 sets, 2min rest  unbroken x 3, forearms! 

1st set: http://youtu.be/Z3MbwWXL3PA

B- double KB OH walking lunges 1 pd ea; 100 lunges for time  7:11

vid: http://youtu.be/hW0MdsvtjTU

C- kneeling box jumps x5, 5 sets, keep quick.  7", 9", 12", 12.5", 13"(F)

12":  http://youtu.be/YnGJBEELiO4

+

EOM x 10 (10 rounds, on 2min)

7 KB snatch ea, 2pd kb

15 AD Cals

Complete, tough.  Only did 6KB snatch ea last 5 sets.  All kb snatch unbroken though

1/27/13

15 Minute Z1/Z2 Row (Every 3 minutes complete 25 unbroken DU)
Complete
Time rowed: 12:20
Meters: 3240
Pace: 1:53.6

Took my time in transition with DU thats why i included actual time rowed.

1/26/13

A. Back Squat @30X1 8, 6, 4, 2 Rest 3 Minutes  300, 320, 340, 360
300:
320:  http://youtu.be/5QqSsw4YinU
340:  http://youtu.be/iByDh2TnV5c
360:  http://youtu.be/hG8Z8eCCMCE
+
For time:
15 Clean and Jerk 135lb
30 Chest to Bar Pull Ups
15 Thrusters 135lb
20 Burpees over the bar
15 Overhead Squats 135lb
10 Muscle Ups
10:19
Video: http://www.youtube.com/watch?v=zGnoqedVjE0

The thrusters and C&J bothered my elbow but wasn't nearly as bad as normal.  Was able to get through them.  I just hope it keeps improving.  Only a few hours of sleep so didn't get to my row, going to do it tomorrow.

1/25/13

3 rounds:

12 moderate DB push press  55lb DB's for all sets

120s AD Cals  58, 56, 52 cals

4min rest

1st set:  http://youtu.be/aPt8ZrAqJuU

+

3 rounds

12 OHS moderate   165x2 sets, 185 on last set

60s AD Cals  28, 26, 28 cals

4min rest

+

3 rounds:

30s AD sprint  20, 20, 22 cals

3min rest

Haven't slept much at all the past 2 nights, been doing alot of personal stuff and whatnot.  Been making a concentrated effort on nutrition because of this though.  First 3 sets on airdyne took alot out of me, knew i wouldn't have a good sustained effort on the OHS/AD so cut it down to 60 sec sprints so i could feel a better all out effort.  Finished the OHS close to class time so rest 3 minutes after last OHS/AD set (which smoked me) and did the first round.  I have more on the 30s sprints.

1/23/13

A1- bench press @ 31x1- 6, 4, 2, 6, 4, 2; 15s  225, 245, 265, 245 (4), 250 (3), 270(1)

A2- AMRAP clapping pushups x6, 3min  12, 10, 13, 10, 10, 11

265:   http://youtu.be/9bUW1yoTpmM

270:  http://youtu.be/BsFuncoo_Hs

B1- weighted pullups- 3-5 reps @ 21x0; 4 sets, 15s  55(5), 70 (4), 88(3), 113 (2) suppinated

B2- AMRAP strict C2B pullups; 4 sets, 3min 5 for all sets pronated

C1- strict toes to bar @ 50x2- 5-8 reps; 3 sets 15s  5 reps for all, tempo was tough

C2- 50s FLR on rings, 3min, 3 sets    Complete, tough