Back in the swing of things

Saturday:
EMOTM 20 Minutes 3 Back Squat 325lbs
Complete, only 2 on minutes 17 and 19.

Monday:
Every 90 seconds for 10 sets:
30 second airdyne
4 back squat 225
Complete, 21x2 then the rest of the cals were 19/18.

Tues June 25

part 1

row

5 rounds

:45 95%

3:15 55%

x 2 sets, 10min bw sets

1st set: 1:59.6/500m avg, 2nd 2:00.8/500m avg.

part 2

20min AMRAP

10 DL 155

10 kbs 1.5pd

10 BJ 24"

11 + 5

Wed June 26

part 1

run:

4 sets:

3min 90%

2min 50%

Complete

part 2

A- BS x3 EMOM x10, speed squats, use  box below parallel 255lbs Complete

B- 100m lunge 135lb  6:03

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.