12/6/14

5-1 reps:

Clean & Jerk @ 185#

Muscle-up

Front Squat @ 205#

Time: 11:30

C&J all singles

MU ub

Front squat ub from floor

First round 3:48

Lunges were the issue. Breathing from MU to front squat, FS to C&J was tough.

12/5/14

4x:

A1. Deadlift - 10 TnG reps @ 225#; rest 30sec

A2. Snatch - 5 reps for time @ 155#; rest 2min

R1: 31

R2: 29

R3: 32

R4: 45

First round hit a double, then all singles. Only miss was on last rep, that's what killed my r4 time.

+

30-20-10

KB Swings @ 2pood

TTB

Burpee

Time: 10:44

30s: 4:35

Did kb ub, all 10s ttb, ub burpee

20s: 8:48

Kb 10,10, ttb 6,6,4,4, ub burpee

10s: 10:44

Ub kb, 4,3,3 ttb, ub burpee

Shoulder/grip, lungs

12/4/14

A. Squat Clean & Jerk - 5 double; rest as needed (target is 200+ across)

205 for all. This was hard. Missed 2nd rep on 2 set.

B1. CTB Pull-up (anyway) - 4 x 15 UB reps; rest 45sec

B2. Front Squat - 4 x 10 UB reps @ 155#; rest 90sec

All ub. Front squat was difficult in the torso later on, not the legs.

+

10 UB STOH @ 155#

500m Row @ 90% effort

Rest 3min

x4

R1: 2:25

Stoh took 25 sec, getting rower to turn on was 20, row was 1:42

Only had time for one set

12/2/14

A. HS Walk/Free HS Hold - 15min Practice

Did 8 min cuz Reece is with me. Hit 1/2 way every time but couldn't go full.

B1. Wall-facing HS Hold - 3 x 60sec; rest 20sec

B2. Legless Rope Climb - 3 x 1; rest 20sec

B3. Hollow Rock - 3 x 24 reps; rest 20sec

B4. Arch Body Rock - 3 x 20 reps; rest 2min

This was good work, all ub

+

7min AMRAP

10 Wallball

30 Double-unders

R: 7+3 wb

All wb ub, only 1 set DUs ub, broke once per round. Felt good

12/1/14

A. Squat Snatch - 1 rep @ 155-185# on the 90sec for 10 sets

155, 155, 165, 165(miss then hit), 175(2misses), 175, 175, 185(miss), 185

B1. HB Back Squat - 5 x 8 tough reps; rest 45sec

All 185, prob could've done 205.

B2. CTB Pull-up - 5 x 15 UB reps; rest 90sec

All ub

+

For time:

5 Burpee Box Jump Overs

5 Hang Squat Cleans @ 145#

5 Front Squats @ 145#

5 Burpee Box Jump Overs

Rest 4min

x4    

R1: 1:03

R2: 0:58

R3: 1:05

Ran out of time, couldn't get last one in, even with only resting 3 min between each. Holy quad!

Good day after a week off