8/28/13

A1- cgbp- 31x0- x3, 7 sets, 2min  245x5, 255x2

A2- weighted pull-ups- 21x0- x3, 7 sets, 2min rest  72, 107x2, 127x2, 127(2 reps)x1

B- squat- moderate x3 AFAP EMOM x10  315lb

8/27/13

part 1

20min run fasted

every 2min, stop and perform 15 squats

Complete

part 2

3 sets- 10min rest

3 RFT

5 PC 205lbs

10 burpees

2:21, 2:19, 2:23

8/26/13

am

30 min AD ez, fasted

get off every 5min, do 30 sit-ups
Complete, 355 cals if memory serves me correctly

pm

A. Build to a heavy 1 rep power snatch, do one rep every 90s. 135(2), 155 (2), 175, 185, 195, 205, 215 (pr tie, stopped here, think i might have more but didn't want to push elbow)

B. 15 x200m row on 2min, perform 7 DL 225 during 'rest'  Complete, avg pace on row 1:38-1:42

8/23/13

part 1

30min

30s AD  251

30s rest

30s push-ups  26-20 each set, 330 total

30s rest

part 2

A- DL 315 x3 q 20s x15 sets, elevate toes on 25lb plates, push through heels Complete, tough

B- PC- 1, EMOM x10  265lbs

C- front squat into push jerk- x3, 5 sets, 2min rest 135, 185, 205, 205 (2) stopped there.

8/21/13

AM:

AD-

30 Cals for time, 4min rest x6

33, 34, 34, 37, 39, 44 seconds.  Way worse than it should have been, 5 hours of sleep and no warm up.

PM:

30 manmakers for time @ 35lb dbs
Unbroken in 5:09, 20 second PR even with how cruddy I felt today.  Realized today was day 7 in a row..glad for a rest day manana :)

8/20/13

A1- chin ups AMRAP, 7 sets, 60s  42 (b-fly), 25 (b-fly), 20x3, 16, 23 all covp besides 1st 2 sets.

A2- pendlay row, 41x1 3-4 reps @ 135, 7 sets, 2min rest 4 reps each set

+

In 3 sets build to a tough 3 rep Push Press  135, 185, 235

8/19/13

am

30 min AD ez, fasted

510, z2ish effort this morning.  Was stiff

pm

12 x300m row, 3min rest, 5 min rest between sets 6/7 goal, sub 56
54.3, 54.5, 54.5, 54.3, 54.5, 54.7, 54.9, 55.7, 54.8, 54.9, 55.5, 54.9  Painful.