5/4/13

For time:

100 Thrusters @ 95 - 10:49
10,10, all 5s

100 Pull-ups - 18:15
10, 8s thru 58, 6s to end

100 Double-unders - 21:18
27, 36, 2, 2, 2, 31

100 Burpess
All 10s except did 20 from 70-90

Total: 30:56

+

10 min z1 airdyne

5/3/13

EMOM for 6 min
Odd - 2-4 UB Muscle-ups + 20-30 UB Double-unders
4 every set, 30 DUs every set

Even - 3-7 Strict HSPU + 20-39 UB Double-unders
2 sets of 7 and 30, last set got 3 and 16 DUs

+

A. Snatch Grip Deadlift - 5 x 5 @ 20x1; rest 2-3min (utilize straps here)
205

B. CG Bench Press - 5 x 5 @ 20x1; rest 90sec-2min
225 all sets

C. Rack Pulls above knee - 6 x 3; rest 60sec (use same weight as snatch grip dl) - set pins in squat cage to just above knee height, place bar on pins, explode the bar from the pins to extension (kind of like a clean pull)
225

+
Airdyne 10min @ Z1
+

12 Rounds (stop if wattage @ 85% falls off)
Airdyne 30sec @ 85%
Airdyne 30sec @ 50%
Avg watt: 311
Cal: 267
All 85% were 439-560
+
Airdyne 10min @ Z1

5/2/13

2 Rounds for times:
1 Rope Climb
3 Pistols each leg
6 DB 2arm Squat Clean Thrusters @ 25-45#
Rest 2min between rounds
R1: 1:21 wasn't warm enough for pistols
R2: 0:55
+
14min EMOM
Odd - Front Squat - 4-6 tough reps
185 all sets for 6 UB

Even - Pendlay Row - 6-8 tough reps
205 all sets for 6 UB

+ rest no more than 2min

12min EMOM
Odd - DB Rear Leg Elevated Split Squat - 6-8 tough reps (alternate legs each round)
50# each for sets of 8 UB

Even - DB Chinese Row - 6-8 tough reps (alternate arms each round)
100# for sets of 8 UB

+

Row - 4 x 1000m @ 70-80% effort (~10sec faster than Z1); rest 90sec actively
R1: 3:49
R2: 3:47.4
R3: 3:47.5
R4: 3:47.3

4/30/13

2 Rounds not for time of:
3-8 Strict HSPU (utilize deficit if needed)
8,8

6-8 GH Raises (back extension + leg curl)
6, 6

20-30 UB Double Unders (start over if you don't make 20)
28, 30

+
A1. RDL - 5 x 6-8 @ 20x1; rest 45sec
225 for all, sets of 8 UB

A2. Weighted Bar Dips - 5 x 6-8 @ 20x1; rest 45sec
53 for all sets, sets of 8 UB

B1. Good Morning - 4 x 5-7 @ 21x1; rest 30sec
95# 4x7 UB

B2. Single Arm DB Push-Press - 4 x 5-7 each arm; rest 10sec b/t arms; 30sec b/t sets
60# 4x7 UB

+
In 10min complete as much of the following as comfortable, this is Z1 mixed work NOT a hard metcon. THIS WORK CAN BE BROKEN UP AND COMPLETED IN ANY ORDER. DO NOT PLAN ON FINISHING, THAT IS NOT THE GOAL!
10 Rope Climbs
20 Muscle-ups
30 TGU @ 35-53
30 DB/KB Snatches 35-70
120m DB/KB 1arm OH Walking Lunge
45m HS Walking
200 Double-unders

3 rope climbs
9 TGU each arm 35#
2 MU
Lots of handstand walk

+
Rest 3min
+
10 Rounds of:
30sec Run @ 85%
30sec Run @ 50%
Kyles route behind lowes to back steps and beyond to second to last door on left by street
+
Rest 3min
+
Z1 airdyne 10 min

4/29/13

3 Rounds for times:
5 Strict Pull-ups
5 Strict Hanging Knee Raises
5 Burpees
Rest 60sec b/t rounds
R1: 41
R2: 39
R3: 35
+
A. HB Back Squat - 5 x 5 @20x1; rest 2-3min
225, 235, 235, 235, 245


B. Bent Row - 5 x 8 @21x0; rest 90sec
165, 185x4 sets

C. Sandbag Squat Jump - 6 x 3; rest 60sec (MAX HEIGHT, same weight as last time)
60#


D. Squat Snatch - 10 x 3-5 TnG reps @ 65%; on the minute
125, 3 reps every set, UB no misses

+
For time (minimize transition time)
Airdyne - 100cals (record time & avg watts)
5:45, 245 avg watt, 102 cal
2 min rest

Row - 100cals (record time & avg 500m)
4:54, 1:49 pace, 1370m
2 min rest

Airdyne - 100cals (record time & avg watts)
5:25, 252 avg watt, 102 cal

Total time: 20:35