1/3/15

15min AMRAP

5 Power Snatch @ 155#

10 CTB Pull-ups

15 Box Jumps @ 24"

R: 5+8 BJ 

Avg hr 166, max 177/min 153, cals 284

Only snatch miss was last rep, so pissed. All c2b ub. Jump up step down.

+

4x

20sec TTB

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

Ttb: 11,10,8,6

Kbs: all 10s

1/2/15

For time:

5000m Row

500cals Airdyne

Row: 19:26.3, avg pace 1:56.6

Ad: 29:53, avg watts 230

Row avg hr 156, max 177/min 129, cals 375

Ad avg hr 167, max 177/min 143, cals 640

Big difference between measured cals on ad vs hr monitor

12/31/14

10-1 reps For Time

UB Clean & Jerk @ 135# (MUST be UB)

BF Burpee

Muscle-up

Time: 26:36

Mu: 4,3,3. 3,3,3. 4,4. 4,3. 3,3. 3,2. 2,2. 3. 2. 1. No misses.

This was harder than anticipated, breathing.

+

4x

20sec Hollow rocks

10sec Rest

20sec Arch Rocks

10sec Rest    

12/30/14

A. Squat Snatch - 7 heavy singles; rest as needed (hold OH for 2sec)

155, 165, 175, 185 miss, 185, 190 miss, 190

Misses are out front or left elbow

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

190 for 3, 210 for 2

These felt explosive. U said they were the best they've ever looked.

C. HB Back Squat w/ Chains - 3 x 3; rest 2min (target is 300-305# TOTAL)

225, 235, 245 plus chains

These felt good

+

Sled Pull w/ Harness - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min (do this outside) 

2 plates

R1: stairs to road to concrete ramp

R2: concrete ramp to road to ramp

R3: same

R4: same at the buzzer

These got tough last 15-20 sec. Only rested 4 min each cuz out of time.