12/14/13

A. RDL @3011 - 4 x 5-6 (moderate); rest 90sec

205, should've gone heavier

B. Walking Lunge - 4 x 24 steps @ 115; rest 90sec

Good stuff

+

3x

7min AMRAP@ 85%

Row 250m

10 BJ @ 20”

10 Burpees

Rest 2min b/t rounds

R1: 3+155m

1:55.5 row pace. Avg hr: 161, max 172/min 118, cal 145

R2: 3+161m

1:55.4 row pace. Avg hr: 164, max 175/min 116, cal 150.

R3: 3+178m

1:55.0 row pace. Avg hr 166, max 177/min 116, cal 153.

This was good work. I felt strong and even throughout.

12/13/13

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

Hit 195 on 2nd try. Missed 200 4x. Getting it back there well, just need left elbow to lock out like a man.

+

7 Rounds:

Squat Clean - 1.1.1.1.1 @ 205

Rest 45sec

Jerk - 1.1.1.1.1 @ 205

Rest 2min

This was tough, the last 2 reps on each every set were rough. Push jerked first 3 reps then split the rest.

+

15-12-9

OHS @ 95

HSPU

Time: 6:40

UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2. 

12/11/13

A. Power Snatch - 5 x 2.2.2.2 @ 165#; rest 20sec + 3min

Had 5 misses total. 3 in first set out front. Bad.

B. Muscle-up - 3UB E30s for 12 sets

No prob. Last rep on last two sets I needed to kip the dip.

C. C2B Butterfly - 5UB E30s for 14 sets 

No prob except form

12/10/13

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

245# 

Failed 255 2x. Hit it last week. Travel and poor sleep are the difference this week.

B. Back Squat - 5 x 6 @ 90% of 5RM; rest 90sec

255

Last 2 reps were tough each. Cutting rest between makes a big difference in difficulty

C.PPx1+SJx3 - build to max of complex; rest as needed

215

New PP PR. Tried 225 twice and couldn't pp it.

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

60#

This is the best it's felt so far. All 6s UB

12/8/13 road wod 15

100 jumping jacks,

75 air squats,

50 push ups,

25 burpees

Time: 7:17

Jj and squat UB. Push ups 20,10,4x5. Burpees UB