5/15/13

for time:

100 KB snatches 2pd (Alternating, from ground)

11:22...had 50 @ 3:50 and back just lit up on the eccentric portion.  Still messed up from DL's last thursday. 

+ Rest 15 minutes

for time:

100 pistols 

5:08 unbroken and steady

+ Rest 15 Minutes

alt EMOM x 10min

1- 5 DL 375lb

2- 5 BJ 36"

Complete/unbroken, not as bad as expected

+ Rest 15 Minute

build to a heavy c2b pullup

105lbs.

5/14/13

A.M.
double Jackie with a twist

2 rounds for time

1000m row

25 ohs 135lb

15 Burpee muscle-ups

19:43, 1st round in 9:40 2nd round in 10:03

Vid:  http://youtu.be/2GYSH_Jj1Bo

PM
5 sets:
20 Unbroken Wallball 30lb
10 Back Squat 225 afap
Rest 3 Minutes
Total set times: 1:13, 1:15, 1:18, 1:24, 1:19
1st set:  http://youtu.be/T7I1fgHRhSY
5th set:  http://youtu.be/TSLHQazCGTM

5/13/13

7min AMRAP

7 hspu

14 jump switch lunges

8+1
Vid: http://youtu.be/_i3tlAe1Vi0 

+ rest 5 minutes

7min AMRAP

7 t2b

7 s2o 165lb

6 + 4
vid: http://youtu.be/t5XNa6XWcLM  

+ rest 8 minutes

7min AMRAP

2 rope climbs

2 sc 225

20 DU
4 + 2
vid: http://youtu.be/6XvlXzjz-l4 

5/11/13

Alternating EMOTM 20 Min:
1st: 7 KBS 2.5pd (88lb)
2nd: 7 Box Jumps 30"
Complete/Unbroken
+
5 Sets:
20 WallBall 30lb
20 Pistols
20 cals airdyne
Rest 3 minutes
2:30, 2:30, 2:26, 2:28, 2:35

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.