Friday, October 31, 2014

11/1/14

15min HS walking Play/Practice
+
A. TnG Power Snatch - 3 x 3.3.3 @ 155#; rest 15sec + 3min

R1: ub
R2: missed 3rd rep second set, left arm no lockout
R3: ub

B. 1&1/4 Front Squat - 5 x 5; rest 90sec (heavy across)

155, 155, 165, 175, 185

+
For time:
50cals Row
40 TTB
30 Ring Dips
20 Thrusters @ 115#
10 BF Burpees

Time: 10:20

Row 2:03
Ttb 8,8,8,5, 5, 2,4
Ring dips all 5s
Thrusters 7,4, 5, 4
Burpees ub

10/31/14

A. Split Jerk - build to TnG 4RM; rest as needed

155, 175, 195, 215, 225, 235

Hit 235 for 3. Should've had the 4th

B. Shoulder Press - 3x AMRAP UB @ 135#; rest 3min

R1: 11
R2: 7
R3: 6

+
For time:
5.5.5 Strict HSPU
5.5.5 Muscle-up
8.8.8 Rings Push-up
8.8.8 Strict CTB Pull-up
Rest 5min
x2
*each cluster MUST be UB.

R1: 10:35
Hspu in 2:34
Mu were 5 rest 30
Push ups 8 rest 20
C2b 8 rest 1 min

R2: 11:13
Hspu in 3:10, last set was 4,1
MU at 6:35, couldn't press out last dip on last rep
Push ups at 8:30
C2b couldn't finish one set, did 6,4,2

Wednesday, October 29, 2014

10/29/14

A. Power Clean - 3,3,3,1,1; rest 2min (heavy across, NOT TnG)

185, 205, 225, 235, 245

B. Clean Grip Deadlift @31x1 - 5 x 5; rest 2min (110% of Clean 1RM across, use straps)

295

+
EMOM for 10min
Power Clean x2 + Hng Power Clean x2 @ 185-205#
*PERFECT REPS

4 at 185
3 at 195,
3 at 205

Good work, first set at next weight was a little off each time.

Tuesday, October 28, 2014

10/28/14

15min Free HS Hold / Free HSPU Play/Practice

Felt much more controlled in free stand and walk. Walked across whole gym minus 8 feet.

+
A. Strict HSPU - 50 reps for time; rest as needed

10:49
The handstand walking hurt my time for sure. I was at 33 at 4:30.

Did 4 every 30 sec through 24, 3s through 39, then 2 then all singles. Was at 45 at 8:30. 2 misses.

B. Strict CTB Pull-up - 50 reps for time; rest as needed

7:33
10, 5, 3s thru 39, 2,2,3,2,1,1

+
4 Rounds NOT for time:
8 Strict TTB @6141 (hold HB position @ bottom)
10 Single-leg Stability Ball Shoulder Bridge Leg Curls ea leg
12 Alt Supine Windshield Wipers
14 Wall-facing Shoulder Taps
16 Arch Body Rocks
18 Hollow Body Rocks
20sec Side Plank ea side

Not ready for 6sec ttb neg

Sunday, October 26, 2014

10/27/14

A. HB Back Squat - 3,3,3,1,1; rest as needed (85%/95% of 3RM across)

245, 255, 265, 275

B. BB Back Rack Split Squat - 4 x 10 ea leg; rest 90sec b/t legs (175#)

No chance! Did 2 no reps at 175 and dropped to 135. Did 5 reps each leg for 4 sets at 135. These are much harder than walking lunges.

+
In 60sec, complete:
200m Row
AMRAP TnG Power Snatches @ 115# in remaining time
Rest 6min
x4

R1: 33.2, 5
R2: 33.9, 5
R3: 34.0, 6
R4: 33.5, 5

Good stuff