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

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.

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

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