Friday, September 23, 2016

9/23/16

6min emom
3 front squat 185

12min emom
Even: 4 powersnatch 95
Odd: 1 strict muscle up + 5 strict ring dips

Powersnatch
5x2 at 75-80%
135, 145, 155 for 3 reps

12 min amrap
5 muscle ups
15 abmat sit ups
10 kb snatch total single arm 53
12 cal assault bike

R: 4+4 cals

Thursday, September 22, 2016

9/22/16

Conditioning
1 Round:
800 Meter run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)

Time: 23:21

Hpc in 7s, 8-7, 9s

Was going about 70% throughout. Not good sleep last night.


Tuesday, September 20, 2016

9/20/16

With a running clock...
AMRAP 5:
50 WB Buy-In, 20#
12 DL (185/135), 12 Barbell Burpees

R: 2+12+1 burpee
All ub including wallball

... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees

R: 2+9+1 burpee
All ub

... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

R: 3+3 Dl
Ub sets with rest between

Saturday, September 17, 2016

9/17/16

9min amrap
10 Kbs 53
10 box jump 24"
10 Kbs
10 burpees

R: 4+5 burpees

10min amrap
TGU 44#
Alternating arms

Total: 24

Friday, September 16, 2016

9/16/16

12min emom
Even Trap Bar DL x3
3x345 for 3 sets then 1 set each of 355, 360, 375
Odd Strict Muscle Up x2

12min amrap
5 bar muscle up
10 wallball 20
10 slamball 30
15 cal assault bike

R: 4+11 cals
I gave in to my weak mind. I could've pushed thru to complete if I ignored pain.

3 rft:
20 yd plate push
3 rope climb
12 cal row

Time: 6:20

Thursday, September 15, 2016

9/15/16

Back squat
4x4 225

For time:
750m row
200 dus
30 burpees over the rower

Time: 8:22
Row in 2:30
Broke a million times on dus and finished at 6 something.
Burpees ub in less than 2 min

Tuesday, September 13, 2016

9/13/16

Front squat
5x95
5x135
5x165

1.  Conditioning
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU

R: 1+7 dus
HSC ub, row in 2:34

Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU

R: 1+8 hsc
Hsc 5-4, 5-3. Row in 1:44

Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (165/65), 25 DU

R: 1+3 hsc
Hsc 3 then 6 singles, then 3. Row in 0:50