9/21/13

5 sets @ 90%:
400m Row
10 Box Jumps 40"
Row Paces:
Total Times:

PM:
A1. CGBP 3 reps x 3 sets rest 2 minutes  265, 265, 275
A2. Weighted pronated pull up strict 4 reps x 3 sets rest 2 minutes  88lb for all
A3. Deadlift 3 reps x 3 sets rest 2 minutes 415 for all
+
EMOTM 8 Minutes
3 Unbroken wall walks complete/unbroken

9/20/13

AM:
20 Minute row:
30s on
30s off
Complete, did not go well, feeling tired in general.

Pm:
8 Minute EMOTM:
8 Single leg burpee box jumps 20"
Complete, tougher than i thought to do 1 legged box jumps.
+
3 Sets:
5 Power Clean TNG 185
10 185lb front rack lunges
15 HSPU
Rest 5 Minutes
1:24, 1:17, 1:16 all unbroken.

9/18/13

For Quality:
10 Power Snatch 185
50 TGU 55lb
10 Power Snatch 185
20 Minutes on the dot

9/17/13

AM
Airdyne
10 sets:
60 sec 90% aerobic
30 sec walk rest
10 sets:
30 sec 90% aerobic
30 sec walk rest

PM
A- squat- x3, 4 sets, 3min rest  345, 365, 380, 390 (PR for 3) All sets "raw" no belt.
390:  http://youtu.be/qibz69VDbmg

B- box squat 55-60% x3 EMOM x6 225lbs 

C- Russian barbell stepups x5 ea, 3 sets, 2min rest 115lbs

D- for quality (keep core right on DU)

50 t2b

100 DU 

50 ghd sit-ups

100 DU

9:14

9/16/13

AM:
Airdyne
20x
30s 90%
30s 50%
10x
10s 90%
50s 50%
400 cals

PM:
For time:
200m Row
20 Power Clean 155
20 Burpees
200m Row
3:35, rower shut off for 2nd row, cost me about 10 seconds
Rest 10 Minutes
For time:
15 KBS 2pd
15 Power Clean 155
15 KBS 2pd
1:41

9/14/13

A- BS- x2 light/mod AFAP EMOM x10  320lbs, easy

vid: http://youtu.be/xRqFox1l92I

B- good am x5, 3 sets, 2min 185, 195, 205

185: https://www.youtube.com/watch?v=6plOXBcsudI

205: https://www.youtube.com/watch?v=ZU7kVExw3yk

C- tricep skull crushers, ez x8, 3 sets, 2min 80

+

Heart of America Teaser Wod

2 Minute timer complete:

10 Snatches 165lbs

amrap double unders in remaining time

Score: 151 Double Unders

vid: https://www.youtube.com/watch?v=nJ8KQfYWhvg

+

3 rounds, 10min rest

20 c2b pull-ups

40 wall balls

600m row

4:20, 4:30, 4:16

9/13/13

30 Rounds:
30 Lunges
20 Air Squats
10 HSPU
*60 Minute Cap for quality
25 Rounds + 14 lunges (Did the first 4 rounds as 45lb overhead lunges then went to bodyweight lunges as rx'd)
Video of final 2 minutes: https://www.youtube.com/watch?v=8cyX6xVagf0