12/22/13

A. Front Squat - build to heavy single; rest as needed

265 with no belt. Gym didn't have belt and I didn't want to go any higher without one. That felt heavy. No Oly shoes.

B. Front Squat - 5 reps on the minute for 10min @ 65% of "A"

175 for all sets UB. Focused on heels and splay.

C. C2B Pull-up - 3 x AMRAP UB sets of 5 in 3min, 20 double-unders on the top of every minute; rest 5min b/t sets

R1: did 3,2,1 rounds by minute. Brought my rope on trip but left at house today so had to use crappy gym rope which slowed me. Pull up bar was cross bar of nautilus rack so couldn't buttertard well cuz my feet would touch.

R2: 3,2,1 and 4 into a 2nd

R3: 3,2,2

12/20/13

2x @ 85%

Row 2000m (1:58 pace)

100 Double-unders

Row 1000m (1:51 pace)

75 Double-unders

Row 500m (1:36 pace)

50 Double-unders

R1:

R2:

All paces are 85% of PR time for given distance.

12/19/13

4 rft:

200m sandbag carry 60#

10 front squat 175#

200m run

30 wallball UB 20#

Time: 23:03

R1: 4:34

R2: 10:06

R3: 16:17

R4: 23:03

Did front squats all 5,5

All WB UB

Walked last half of 3rd and full 4th sandbag carry

This was tough, lungs more than anything. Squats were hardest part.

12/17/13

A. Power Snatch - 3 x 10 for time @ 165#; rest 4min b/t sets

R1: 3:40, missed 3,6,9,10 first attempts. Pissed.

R2: 2:25, no misses. 2 every 30 sec.

R3: 1:59, no misses. 5 each minute.

B. Muscle-up - AMRAP UB Sets of 2 in 4min

15 sets (30). Went out too hard, did 5 sets in first minute. Goal was 20 sets.

C. C2B Butterfly - AMRAP UB Sets of 5 in 6min

Goal was 18 sets. I hit 17. One every 20 sec. Missed one set in the 4th minute.

12/16/13

A. Split Jerk - build to 1RM; rest as needed

Hit 260 on 3rd try. 15 pound PR. Missed 265 3x because I am not dropping enough and can't press it out.

B. Back Squat - Build to 3RM; rest as needed

300

The last rep here was tough.