12/13/14

WITH A TEAM OF 3 PEOPLE

In 12 minutes, alternate partners to complete as many rounds and reps as possible of:

-5 Power Cleans (95/ 65lbs) *lvl-1 scale with deadlift

-5 Tall Box Jumps (30"/24")

-5 Push-Ups

9+2 BJ

rest 2 min

In 9 minutes, alternate partners to complete as many calories as possible of:

-Row (cals)  (Men switch partner every 300m / Women switch every 200m)

3 rounds at 1:26 pace

rest 2 min

In 6 minutes, alternate partners to complete as many reps as possible of:

-Burpee (switch partners every 7 reps)

7 rounds

This was fun!

12/12/14

A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy across)

225, 255, 275, 305, 305

Missed both 305, one front, one behind

Just realized it was split jerk, I did jerk.

B. Push Jerk x1 + Split Jerk x1 - 5 moderate sets of the complex; rest as needed (hold split position for 2sec OH)

185

This felt great, esp after heavy recoveries

C. Strict HSPU - 24 reps NOT for time in UB sets of 3

Best I've felt

D. HS Walking/Free HSPU/Frog Stand - 15min of play/practice

Good walks. Got my first 2 free hspu ever!

+

20cals AD

20 Burpees

20cals AD

Rest 8min 

x3 @ 95-97%

R1: 1:45

R2: 2:00

R3: 2:09

Quads

12/10/14

A. Squat Snatch - 5 x 2 NOT TnG; rest as needed (heavy across, hold OH for 2sec)

155, 165, 175 miss, 175, 175 miss, 175 miss, 175, 175 miss

Misses were out front. Was under it just too far out front

B. Snatch High Pulls from high blocks - 5 x 3; rest as needed (heavy across, use straps)

135, 155, 165, 185, 195

+

5 UB Muscle-ups

500m Row @ fastest aerobic effort possible

Rest 2min

x5

R1: 2:10, 1:39.6 row

R2: 2:10, 1:39.3

R3: 2:10, 1:39.9

Only had time for 3. Last 2 would have had drop off.

12/9/14

A. Wtd. Strict HSPU - 5 x AMRAP UB @ 10#; rest 2:30 b/t sets

Did red band as resistance

4 (fell off wall, sure I had 5), 4, 2, 2, 

B. HS Walk - 15min of play/practice (accumulate at least 100' minimum)

Did 1 full width ub, another minus 2 meters, rest were 1/2

C. Wall-facing HS Hold - accumulate 4:00 in shortest time possible

1 min each

D. Rings-turned-out Push-ups @33x3 - 5 x AMRAP UB; rest 2min

15, 13, 10, 9, 8

+

Run - 10min @Z1

Row - 10min @Z1

AD - 10min @Z1

12/8/14

A. Split Jerk - 7 heavy singles; rest as needed (hold split position for 2sec OH)

215, 225, 235, 235, 235, 240, missed 245 twice

B. Squat Clean - 7 heavy singles; rest as needed (hold in rack position for 2sec each rep)

185, 195, 205, 215, 225, 235 fail, 235 fail

Cleaned an got under 235 no problem, but with the pause I couldn't stand up

C. HB Back Squat w/ chains - 4 x 2; rest 2min (70% bar + chains ~300# at top, fast)

This felt good

+

Sled Push - 3 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min as needed

Didn't have time for this