11/7/14

A. Split Jerk - 8 singles @ 235#; rest 90sec

Missed first rep then put on belt and hit 8 straight 

B. Tng STOH - 3x 20 reps for time @ 115#; rest 2min

R1: 24 sec

R2: 24 sec

R3: 24 sec

+

For time:

4.4.4 Strict HSPU

4.4.4 Muscle-up

8.8.8 Rings Push-up

4.4.4 Strict CTB Pull-up

Rest 5min

x2

*each cluster MUST be UB.

R1: 6:16

This felt much easier than last week with 1/2 the c2b. 20 sec rest each cluster.

R2: 6:25

Much better than last week. Difference was an extra 10 sec rest after 2nd hspu set

11/6/14

20 min z1 airdyne

11/5/14

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

225, 235 (failed 2nd), 235, 245, 255 (fail)

I don't have any pop today. Missed my alarm, Kate woke me.

B. Clean Grip Deadlift @31x1 - 5,5,5,3,3; rest 2min (110%/115% of Clean 1RM across, use straps)

305

+

EMOM for 12min

Power Clean x2 + Hng Power Clean x2 @ 185-205#

*PERFECT REPS

185 for all. Focused on form, fast elbows and on heels.

11/4/14

15min Free HS Hold / Free HSPU Play/Practice

Walked almost whole width 2x

+

200m Run @ 85%

10 Strict HSPU

200m Run @ 85%

15 CTB

Rest 2min

x5

Goal was 3:30 or less per round. Close. Was 5,5 hspu every round with 30 sec rest. Last set of 5th round was 4,1 cuz I fell off wall. But no break, went right back up into last rep. All c2b ub.

R1: 3:37...R5: 3:32

+

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

11/3/14

A. HB Back Squat - 5 x 1; rest as needed (Build to 1RM)

265, 275, 285, 295, 305, 310 fail

Failed first 305, failed only 310

B. BB Back Rack Split Squat - 4 x 8 ea leg; rest 90sec b/t legs (195#)

95, 115, 135, 155

+

In 60sec, complete:

200m Row

AMRAP Burpees remaining time

Rest 6min

x4

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