11/30/13

5 Rounds:

3 Strict Muscle-ups

3 Deadlift @ 305#

7 Kipping C2B

7 KBs @ 70#

Time: 9:31

I did the first 3 rounds in 4:40, the last 2 took 4:50. Muscle ups on 4th set took me 1:20. Fail, strict, strict, fail, kip. Kipped whole last set.

Did first 3 rounds UB, broke MU as described in final two rounds. C2b were 4,3 then 3,2,2.

EMOM for 18min

O- 5 x OHS @ 135

E - 5 x HSPU

OHS UB. Strict hspu thru 2 of 6th set, kip rest

11/28/13

A. Good Morning - 3 x 5-6 (moderate); rest 90sec

125

B. Walking Lunge - 3 x 24 steps @ 105; rest 90sec

No prob

+

3x

5min AMRAP@ 85%

Run 200m

10 Burpee BJ @ 20”

10 KB Swings @ 53

Rest 2min b/t rounds

R1: 2+4 bbj

R2: 2+6 bbj

R3: 2+1 bbj

11/26/13

A. Power Snatch - 5 x 1.1.1.1.1 @ 165#; rest 20sec + 3min

This felt great. No ankle pain. No misses. I've never done a workout with 165 and not missed.

B. Muscle-up - 2UB E30s for 15 sets

All UB no prob

C. C2B Butterfly - 5UB E30s for 12 sets

UB tard

Airdyne at 85% 15 cals

Amrap strict hspu

Airdyne 90% 15 cals

Amrap kip hspu

10, 8

11/25/13

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

Didn't do this because I sprained my ankle playing flag football yesterday.

B. Back Squat - build to 5RM; rest as needed

285, felt the last rep in the ankle a bit so stopped here. May have been able to hit 295, maybe. This was tough. I'm very happy with this.

C. SPx1+PPx2+SJx3 - build to max of complex; rest as needed

Warned up with 95 and the split jerk didn't feel good on the ankle so I didn't do it.

D. 2arm DB Neutral Girp Press - 3 x 5-6; rest as needed

55# for 2 sets then 60 for last