11/23/13

4 Rounds:

3 Wtd Pull-ups @ 53#

3 Deadlift @ 285#

5 Bench Press @ 225#

5 KBs @ 70#

Time: 7:30

I accidentally did strict muscle ups instead of WTD pull ups. Oops.

First round was 1:14, rested to 1:30 then went again. 2nd round was 1:30. Each slower due to limiting factor of bench press. Would've probably been tougher with WTD pull ups.

All UB except last bench set was 3,2.

11/22/13

A. Squat Snatch - build to 1RM

195

+

EMOM for 16min

O- 3 x Squat Cleans @ 205#

E- 3 x Jerk @ 205#

No failed reps. All singles on squat cleans, did first 4 rounds of jerk from rack, did mix of rack an singles for last 4 sets. This was tough.

+

EMOM for 16min

O- 5 x OHS @ 135

E - 5 x HSPU

All UB OHS, first 3 sets of hspu strict, rest were kipping. This was also tough, shoulders were smoke city.

11/20/13

A1. Back Squat - 5 x 5-6 TOUGH reps; rest 20sec (you should not fail here, just grind)

A2. Back Rack Walking Lunge - 5 x 24-28 TOUGH reps; rest 30sec (same as above)

A3. Butcher Push - 5 x 24m @ BW+ (this is not a sprint, I want you to “grind” through each step, almost like a “tempo” butcher”)

3 min rest

**90g Carbs + 50g Protein after this workout!!

Squat 225 for 2 sets, 245 for 3 sets.  235 probably is the perfect weight for all 5 sets. 225 was not a struggle and 245 was tough for the last 3 on sets 4 and 5.

The lunges were the most uncomfortable part. I did 135 for all sets. 5 set last 12 were real tough.

Butchers weren't tough til last 2.

Rested 3 min between all sets.

Feel glutes most now.

11/19/13

A1. KB 2arm Shoulder Press - 4 x 5-6 TOUGH reps; rest 10sec

53# all UB 

A2. Strict Deficit(1 plate) HSPU - 4 x AMRAP in 60sec; rest 20sec

2, 2. Then I got rid of deficit. 4, 3 (4 was no rep at buzzer cuz feet weren't on wall)

A3. Rings Dip - 4 x 20reps for time; rest 4min

26, 23, 37 (11,4,3,2), 42,(8,5,4,3)

B1. Wtd. Supine Grip Chin-up - 4 x 5-6 TOUGH reps; rest 20sec

53#, 6,5,5,5

B2. Strict Muscle-up - 4 x AMRAP in 60sec; rest 30sec

6, 2, 0 (3 fails), 5 (kipping)

B3. C2B Pull-up - 4 x 20reps for time; rest 4min

55 (10,4,3,3), 51 (5,5,5,2,3), 52 (5,5,3,2,3,2), 58 (5,5,5, 3,2 last ten were kip)

This series was killer. Quick decline in muscle ups.

+

6 Rounds @ 85%

15 KB Swings @ 70#

50 UB Double-unders

Time: 12:57

Kbs: 15, 15, 15, 10,5, 8,7, 6,5,4

Dus: first set did 50 UB, rest accum 50 over 3 sets in reps no smaller than 15, did 41 and 9 on set 4.

Shoulders were smoked!

11/18/13

A. Wall Facing KB Goblet Squat - 10 x 6; rest 90sec (feet no more than 2” away from wall; heaviest KB possible, mobilize groin between sets & focus on squatting between your feet)

B. Squat Clean - 3 x 10 reps for time @ 200#; rest 4min b/t sets

R1: 1:53

R2: 2:03

R3: 2:20

This was very tough. No sleeping in all weekend got to me.

C. Split Jerk - 5 x 6-8 TnG Reps @ 95,115,135,155,175 by round; rest 3min

All UB. No problem. Focused on sliding back foot. Need more work on this.

+

5 Rounds @ 100%

8 Burpees

24m Butcher @ BW (200#)

Rest 2min

**Carb + BCAA (same as above)

R1: 0:35

R2: 0:37

R3: 0:43

R4: 0:53

R5: 0:57

These were good. Went down high came back low. Oh my quad!