11/2/13

30 muscle ups for time in sets no bigger than 3

Time: 3:52

Goal was 3 rest 10 all the way. Made it through 24 that way. Then went 2,2,1, 1 with a failed rep on first try of #30. Last 4 reps took 51 sec. Would be 3:10 or less if I held pace.

See video:







I ran 4+ miles in 35:25 with Kate.  Ran 8 min mile pace.

Avg HR 160, max 218/min 104, cals 721.

11/1/13 OC Throwdown 3

OC Throwdown 3

4 min amrap

8 thruster 115

8 t2b

Total: 82, 5+2 thruster

UB on t2b all way, UB in thruster through 3 rounds, then 5,3 and 3,2,3.

10/29/13 OC Throwdown 2

OC Throwdown #2

8 min:

20 OHS 95#

20 pull up

20 OHS 135#

20 c2b

20 OHS 165#

20 muscle up

Max OHS 185# w time remaining

Total: 90

95 UB, pull-ups UB, 135 as 10,5,5, c2b as 4x5. Finished all that in 4 min, had 40 sec weight change and then only got 10 reps of 165 in 3:20. I'm disappointed in that.  I couldn't breathe an stabilize at same time.

10/28/13

A. Front Squat - build to 1RM; rest as needed

280, 5# PR

B. Squat Clean - 4 x 10 reps for time @ 185; rest 4min b/t sets

R1: 0:56

R2: 1:09

R3: 1:18

R4: 2:00

Reps 7-10 were tough on all. Got stuck at the bottom on 8th of set 4. Killed me.

C. Split Jerk Stance Bnk Shoulder Press - 3 x 8-10; rest 90sec (3sec overhead, 3sec negative)

95#, this wore me out. Last set triceps were in fire. Did 6,2 last set, 8s for other sets

D. Bnk Push Jerk - 1 rep every 30sec for 20 reps @ 155 (work out of jerk blocks)

This wasn't bad. Focused on technique.