5/28/13

A. Build to a tough-ish 3 rep OHS from floor  245
B. Alternating EMOTM 10 minutes:
1st: 3 KB snatch/arm 70lb kb
2nd: 6 box jump 30"
unbroken/easy
C. 10 Min airdyne:
30 seconds 85%
30 seconds 50%
166 cals

5/24/13

AM:

A- build to a heavy squat clean  285, off today

+

alt emom x 10 rounds

1- 4 sc 225

2- 2 rope climbs

complete/unbroken

 

PM

3 Rounds for time

25 wall balls 30lb

20 pistols

5:45

5/25/13

AM:

for time:

100 DU

30 wallball 30lb

100 DU

30 Thrusters 75lb

100 DU

30 pistols

100 DU

30 C2B pu

100 DU

30 KB snatch 70lb (alternating from ground)

19:30

PM:

row 30s 95% x8, 2min rest
172, 170, 172, 174, 173, 174, 173, 174 meters

5/22/13

AM

A- OHS- x3 from ground, 5 sets; 2min rest  185, 215, 235, 255X, 255 (depth is close..)

B- Pronated weighted pullups- 3 x3, 2min rest  88, 103, 113

+

alt emom x 5 sets

1- 315lb DL x8

2- HSPU x10

Complete, unbroken.  Lat is still hurting a ton when deadlifting.
+
13 Minute EMOTM:
4 Bounding Box Jumps 30"
Complete, still need to work on bounding.  

PM

3 RFT

500m row

10 front rack lunges 185lb

5 s2o 185lb
10:33 bar taken from ground.

5/21/13

12min AMRAP

10 thrusters 75lb

20 pistols alternating

40 DU

5 + 18

+

12min AMRAP

10 c2b pullups

10 KB snatch 70lbs (alternating from ground)

10 BJ 30"

5 + 16

5/20/13

AM
Airdyne 30 Minutes at easy-ish pace
506 calories/10.3 miles
+
10x10 GHD sit ups at easy pace
Took about 10 minutes to complete

PM
Alternating EMOTM 20 Minutes:
1st: 3 burpee mups
2nd: 10 wallball 30lb
Complete unbroken/easy 

Literally ate almost no food yesterday.  The only thing i ate all day/night was a hamburger and a few boneless wings from BWW.  Even skipped out on the fries.  Also drank approximately 18 Ounces of Rum in about an hour.  Obviously after what transpired yesterday I decided to take today easy.  Will make up for this by going tues/weds and fri/sat/sun this week.

5/18/13

A.M.
A. Overhead squat from rack 3x3  225, 245 (not low enough), 255 (probably a 3rm)
225:  http://youtu.be/4FHidSUcR_s
255: http://youtu.be/T8DGhW5URlU
B. EMOTM 6 minutes:
    5 Burpee Muscle ups to 88" Rings
    Complete, last minute was close, finished at 5:55...only rested 3 minutes after last OHS set.
Vid: http://youtu.be/QFCCSqbuqnE  
+ Rest 20 Minutes
For time:
80 Calorie airdyne
40 Thruster 45lb
20 Box Jumps 30"
6:28, Finished airdyne around 3:38, thrusters around 5:01, box jumps were slow..legs were heavy.
vid:  http://youtu.be/vY3hlAzXqy8

PM
Alternating EMOTM 20 Minutes
1st: 2 Rope Climbs 
2nd: 3 Lunges/leg 165lbs in Front Rack
Complete/unbroken....tweaked right glute (didn't feel till after) but most likely resting tomorrow so should be good.