12/30/15

12min Amrap

10 burpees

25 dus

R: 10+8 burpees

Burpees on knuckles cuz L wrist still can't go into full extension.

With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

Finished each round with 1:40 left.

2 rounds:

100m sled push 150#

12 t2b

12/22/15

Back squat

10x135

10x165

10x185

10x205

10x225

Ring row

10, 10, 10, 10, 10

10min alt emom

Even 30sec air dyne

Odd 10 SA kbs 53# ea arm

This was tougher aerobically than I thought by set 5. 

12/19/15

For time:

20 strict pull ups

25 cal assault bike

4 trips rogue sled 135#

50 cal assault bike

4 trips rogue sled 135#

25 cal assault bike

20 strict pull ups

Time: 11:16

12/18/15

Dead lift emom

3@255

3@275

3@305

2@335

1@335

1@335

2@305

2@305

21-15-9

DL 275

Bj 30"

Time: 4:59

Unbroken on the 21 set of deadlifts and then broke 8,7 and 5,4. box jumps were unbroken with a step down.

12/17/15

Deadlift

Work to max

Hit 365 and couldn't fit anymore on bar

3x5 of 315

Row 30min z1 without computer up to get a ballpark of meters and cals rowed in 30 min on my rower without a computer

7399m

2:01.7 pace

484 cals

12/15/15

5k row

2k time 7:34

5k time 18:54

1:53 pace

Air dyne 10 rounds

30 on

30 off

12/13/15

Teams of 3:

1. 12min to each find a 3 rep max thruster

185

I missed 195 twice on the 3rd rep by 2in lockout

2. Relay, 1 person goes completely thru before next starts:

28 cal assault bike

14 clean and jerk 155

6 DL 365

Team time: 12:19

CJ all single

DL 3,1,1,1

3. 10 min for reps

Row for m

Bj 30"

Wb

2642m

143 Bj

213 wb

12/12/15

Teams of 2: 5 rounds 6min cap in 30min

60 dus

45 kbs 53#

30 box jump overs 24"

15 powersnatch 95#

If finish before 6 min rest til 6 and start again

12/11/15

2016 OPEN ATHLETES
1. Snatch
work up to a heavy single from the high hang

175# (Jason R hit 275!)

2. Snatch
EMOMx5: 5 TnG Squat Snatches, across

115

3. Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs

Time: 16:43

12/10/15

Angie

100 pull ups

100 push ups

100 sit ups

100 squats

Time: 16:53

Pull-ups as 25,25,10s in 3:56

Push ups as 10s thru 40, 5s thru 80, 3,2 thru 100 in 7:10

Sit ups 60,40 in 3:46

Air squats 100 in 2:01

12/8/15

2016 OPEN ATHLETES
1. Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

R1: 2:55

R2: 3:24

R3: 3:49

R4: 4:05

R5: 4:05

This was tough. UB on all. Chest was real sore from Linda on burpees. Kbs were worst part beside burpees.

12/6/15

30min EN2 row

12/5/15

Linda

10-9-8-7-6-5-4-3-2-1 reps:

Deadlifts @1.5 bodyweight,

Bench Press @bodyweight,

Cleans @0.75 bodyweight.

DL 285

Bench 190

Powerclean 145

Time: 26:49

UB DL and PC

10,9 bench UB then 4 or smaller from there. 3 no reps

8 was 4,2,2

4,2,1

3,1,miss,1,1

3,2

2,2

2,1

1

12/4/15

2016 REGIONAL & OPEN ATHLETES
1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Total 359

138

120

101

12/3/15

2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 135
50 Double Unders

Time: 12:55

Rows were 1:39, 1:41, 1:45

PC were UB, UB, 6,6

Dus broke 3x each

12/1/15

2016 REGIONAL & OPEN ATHLETES
1. Conditioning
4 Rounds:
7 Clean and Jerks (135)
14 Toes to Bar
21 Box Jumps (24)

Time: 12:18

2. Air dyne
10 Rounds: 1:00 on / 1:00 off

11/29/15

2016 OPEN ATHLETES
1. Snatch Balance
3-2-1-1-1, Climbing

165, 185, then 205 for 1

2. Conditioning
AMRAP 10:
10 TTB
15 Wall Balls

Finished 9 full rounds

All wb UB

Ttb UB thru 5 them 5,5

11/28/15

Team of 2:

All with 155

See pic

Time: 21:56

11/25/15

5x3min Amrap

20 ohs 75#

20 burpees

Max effort pull ups w/time remaining

All UB ohs and burpees

Pull up sets by round:

27

22

20

20

14

103 total

11/24/15

2015 OPEN ATHLETES
1. Conditioning
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees

Time: 13:02 all UB 

Front squat

3x8

95, 145, 175

11/20/15

Back squat work to heavy single

255

Stopped there so I didn't strain my neck 

Assault bike 30/30

15min 

30sec on

30sec off

Avg watts 295

Cals 252

Avg speed 21.9

Top speed 30.3

Max watts 622

Avg watts during ON time: 462

11/19/15

1. Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Time: 18:11

This was heavy. I only finished thru 9 set cuz tweaked neck on 7th pJ of 9 set.

11/17/15

4 rounds for time

Run 100m

15 push ups

100m

15 air squats

100m

1 min plank

100m

15 burpees

Time: 22:00

11/14/15

Team of 2

25 min Amrap

30 cal row

30 squat clean 115

30 burpee box jump 24

400m run w slamball 30 rotate every 100m

30 cal row

30 push press 115

30 pull up

Rounds: 2+8 cals

Split evenly til end, I did 30 pull ups UB

Buy out:

5 min Amrap

Slamballs 30

Partner run 100m

Total: 11 runs, 142 slamball

11/13/15

2016 OPEN ATHLETES
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

Time: 29:58

Did 5 rounds of 225 then had to drop to 205. All wb and hspu UB.

2. Squat
Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel.

225, 275(fail), 255, 265, 275, 285(fail)

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

10, 10, 8, 7

11/12/15

2min running clock

125m row

6 burpees over rower

Rest til 2min is up...

150m row

6 burpee over rower

Rest til 2 min up...

175m

6 burpee...

2 rounds

1st round: finished 400m round with 7 sec left. I'm mad at myself cuz I could've got on and pulled a 2:00 pace and finished 425.

2nd round: I went back and got it. Finished 425 with 4 sec left.

11/10/15

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

Time: 12:02

All UB but rest btw burpees and cleans.

It's as bad as it looks and sounds

2. Back Squat

3×10

185

11/8/15

2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups

Time: 11:39

All MU UB. 

1:48 pace 1000. 2:00 500

Didn't want any misses in snatch, I had 1 on the first pull of second set.

I am happy with 15 reps at 155 considering I couldn't compete one at 145 yesterday in the wod.

11/7/15

2016 OPEN ATHLETES
1. Conditioning
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Total: 3 failed snatches. Hands were so wet.

Went UB wallball, broke 1x dus, UB Bj, 10, 5s ttb, 5s c2b, UB burpees, clean singles, jerk 3,3,3,3,4,4. Finished Bj at 15:50 (counting down)

Was on snatches w 2:07 left.

11/6/15

2016 OPEN ATHLETES
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70
100 Double Unders
20 1-arm alternating DB Snatches, 70
100 Double Unders
10 1-arm alternating DB Snatches, 70
100 Double Unders

Time: 9:21

First 100 dus UB, then broke 3-4x other 2 sets

All db snatch UB 

2. Squat
EMOMx6: 2 Front Squat, across

185 for 3 sets, 205 for 3 sets

11/5/15

21min alt emom

45sec dus

10 bb bent row supine 115

15 push ups

11/3/15

5 rft

7 DL 235

30 air squat

14 push up

Time: 7:02

All ub

11/1/15

For time:

1000m row

30 clean and jerk 155

100 dus

Time: 10:31

Row 3:38

CJ singles

Dus in 6 sets

10/31/15

15min Amrap

15 t2b

15 powersnatch 75

15 wallball 20

15 box jump 24

R: 3+2 Bj

1st round UB

Then 8,7 t2b and 8,7 snatch til last set snatch was 5,5,5

10/30/15

2 rep max split jerk

135, 185, 205, 225, 245(1) couldn't press out, 245(1) caught 2nd but back hyperextended and I lost behind.

2016 OPEN ATHLETES
1. ECC Qualifier WOD 1
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 165/110

Time: 9:37

MU UB

Sqclth singles. These killed my time.

2. Goat Work
EMOMx10:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.

Odd: 5 strict hspu

Even: 10 t2b

10/29/15

2016 OPEN ATHLETES

1. Conditioning

AMRAP 15:

10 Power Cleans, 135/95

20 Wall Balls, 20/14

30 Double unders

5 rounds even

UB cleans

UB wb til last set 11,9

2. Strength

Every 2 minutes for 20 minutes (10 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

135 for 5

155 for 2

175 for 3

3. Gymnastics

EMOMx10: 10 Burpee Box Jumps, 24/20

Did 2 sets full, 9 in 3rd then less. 

81 total in 10 min with no break.

10/27/15

3 rft

5 ring dips

10 squat clean 135

20 box jump 24

Time: 9:45

First set UB

2+3rd sets were 4,3,3 sq cleans

UB c2b sets for time:

21-18-15-12-9-6-3

Time: 7:17

No misses

10/25/15

For time:

18 Powerclean 165

15 push jerk 165

12 front squat 165

Time: 6:10

PC all singles

Pj in 5s

Fs 6,6

8 min ascending:

1 ohs 135

1 muscle up

2

2

3

3...

6+1 ohs

All UB til 6 muscle ups, did 3,2,1

Tabata

C2b

Push up

Box jump 24

Wallball 20

Reps: 234

58

57

63

56

10/24/15

Chipper

30min cap

Time: 29:49

600 reps

10/23/15

1. Strength

EMOMx10: 1 Back Squat, across

235

2. Conditioning

27-21-15-9:

Calorie Row

Power Snatch, 75/55

Time: 9:09

10/22/15

21min alt emom

10 burpees

7 Powerclean 135

45sec of dus

10/21/15

20min EN2 row

10/20/15 Happy Birthday Chica!

Back squat

10xbb

10x95

10x135

10x155

3x185

3x205

3x225

1x245

10/17/15

Split jerk

5x135

5x155

5x175

5x185

5 Strict pull ups after each SJ set.

10 min alt emom

10 PP 95#

10 pull ups

10 min alt emom

10 ring dips

10 supine grip bb bent row 135#

10/15/15

20min EN2 row

10/13/15

For time:

400m run

30 wallball 24#

30 kbs 55#

30 DL 185#

30 burpee box overs 24"

30 DL 185

30 kbs 55

30 wallball 24

400m run

Time: 19:09

10/12/15

100 SA kbs 70#

5x20

Alternated hand in air after 10 reps

10/11/15

5min row

Front squat

5x all: 95, 115, 135, 155, 185, 205

15min Amrap

10 burpee box jump 30"

7 DL 135#

R: 7+ 5

10/6/15

20 min cap:

60 box overs 24"

60 slamball 30#

60 wallball 24#

60 burpee

Time: 15:04

Box over UB

Slamball 30, 15, 15

Wallball 15s

Burpee 20s

10/5/15

100 kbs for time 70#
Time: 4:06

6 sec slower this week.  I tried to break it into smaller chunks (5x20) but by doing that it added an extra rest interval.

10 TGU w/70#

10/3/15

20min EN2 row

10/1/15

20 min alt emom

10 bar over burpee

10 slamball 30#

9/30/15

100 Russian kbs for time 70#

Time: 4:00

Did 50, 15, 15, 20

9/29/15

20min alt emom

5 back squat 135

6 man makers 15 

9/28/15

10 RFT:

10 kbs 70#

10 burpees

Time: 13:18

9/24/15

20min alt emom

7 strict press 95

45sec dus

Did 6 sets of 7 press then had to drop to 5 reps. Tweaked rhomboid low trap on 3rd set

9/26/15

Powersnatch

4x75

4x95

3x115

3x135

1x145

1x155

3 tng powersnatch every 30sec for 4 sets

Rest 3min x 4

R1: 115

R2: 115

R3: 115

R4: 115

2k row 1:59 pace

30 DL 225 (all 6s)

Rest 2min

Time: 10:51

2k row 2:06 pace

20 Powerclean 135 (singles)

Rest 2min

Time: 12:00

2k row 2:06 pace

25 powersnatch 75 (all 5s)

100 dus

Time: 14:53

9/22/15

18min Amrap

5 power cleans 135

8 burpees

100m run

R: 10+8 reps

9/18/15

1 hour of running routes with Josh

9/12/15

Complex of:

5 Snatch grip DL

7 Tall hang snatch

10 Ohs

BB, 65, 95, 115

115 had to drop after 5 THS, then did 10 ohs. First time snatching in months, I've lost a lot.

5min Amrap

5 powersnatch 95#

10 burpees

R: 4+5+7

Too much transition time between burpee and bar.

5min Amrap

5 Kipping pull-ups

10 wallball 24#

R: 6+5+2

9/10/15

10min EN2 run

9/9/15

Simple Rx

Swings in 5 sets of 20

9/9/15

Simple Rx

Swings in 5 sets of 20

9/8/15

15min row

30sec 50%

30sec 80%

5min z1 row

9/2/15

30 strict diving board pull ups

3x5 each arm kb windmill press 55#

3x6 water resisted Russian kbs 55#

4x2 underwater tgu 55#

9/3/15

5 rounds for time:

10 water resisted SA kbs each arm 35#

10 water resisted Russian swings 55#

10 diving board strict pull ups

Time: 7:30

5 rounds with 1min rest between each:

10 Russian kbs 55#

10 kb goblet squats 55#

10 kb push up touches

10 kb single leg rdl 55# (5 ea leg)

18min z1 run

1.5 hours of doubles tennis 

8/31/15

100 strict pull-ups from diving board. At full extension the water was up to my waist, my feet could not touch.

1.5 hrs of z1 tennis

9/1/15

100 unbroken 55# single arm Kbs in 2:46.58

10 tgu with 55#

3x10 strict pull-ups on diving board

Waterski 1.25 miles

8/27/15

20min alt emom

5 hang clean and jerk 135#

45sec of dus

See dus reps below

8/25/15

Karen 

6:20 rotating every 10 reps w a partner. We both did full Karen.

8/20/15

20min alt emom

7 db press 30#

7 trx band rows

8/18/15

21-15-9

DL 185

Box jump 24"

Time: 3:29 UB

10 min alt emom 

8 bar facing burpees

10 kbs 55

8/14/15

Crossfit Williamsburg drop in

Warm up

1000m row

5x40 sec plank

Thruster 5x2 heavy

175 for 4 sets, 185 for 1

5 rft with 1:30 rest

250m row

10 hspu

All hspu UB 

Held 1:33 row pace

Times: 0:59, 1:14, 1:17, 1:23, 1:22

8/13/15

20min z1 run latta

8/12/15

30 TGU for time at 55#

UB, no misses, form focus

Time:14:57

8/11/15

12 min alt EMOM:

5 front squat 145#

UB Dus

Dus: 34,51,38,34,70,75 

8/9/15

Simple Unbroken w 55#

100 SA kbs UB 55#

Alternated arm every 10 reps, switch in air.

10 TGU

SA kbs time: 2:40

8/7/15

Crossfit Tupelo drop in

Complete 5 Slow Rounds of:

• 10 Straight-leg DL (Barbell)
• 10 Lateral jumps over bar
• 10 Standing lunge twists

B. 15

5 x 3 Deadlift @ 70%, across

275, 295, 305, 305, 305

 

C. 10

10 Min AMRAP

• 10 Deadlifts 115/75#
• 15 Toes-to-Bar
• 30 Double Unders

R: 5+14

T2b died, haven't done any since the open. I only broke twice on dus. Once in the 4 and 5 set.

8/6/5

EN2 run

6:15

10 rounds at 70%

5 strict pull ups

10 push ups

15 air squats

Time: 15:38

8/5/15

Simple Rx

Changed up and did it as 20 swings then 2 tgu for 5 rounds

8/4/15

For time:

10,9,8...,1

Burpees

Air squats

Time: 3:24.3

I shaved 23.5 secs off my time from last week. I was UB last week and today. Must've been a combo of more efficient and had a time to shoot for today.

8/2/15

Bench

3x8 at 185

5min Amrap minus 2

10 goblet squats 62#

10 ring rows

All goblets 10

Rows: 10,10,8,6,6,6 

Ended with 1 goblet squat

5 min Amrap minus 2

Push press 95

Ring dip

Pp 5 sets of 10

Dips 10,7,4,4

3 rounds

12 reverse crunch

20 banded Ts

12 banded Ys

12min Amrap

100m row

10 DL 95

12 Bj 24"

R: 6+12 Bj + 7dl

8/1/15

DL

7x95

7x115

7x185

7x235

7x255

7x275

7x315

Front squat

10x95

10x145

10x165

Kipping pull ups

10, 10, 10, 10, 10

10min Amrap

100m run

10 slamballs 30#

50 dus

10 burpees

R: 3+6 burpees

Broke too much on dus

7/31/15

Simple Rx

Did 5 sets of 20 SA swings, alternating hands every 10 w 70

7/30/15

DL warm up

10x95

10x115

10x145

For time:

10-9-8-7-6-5-4-3-2-1 Reps:

Burpees,

Squats

Time: 3:47 UB

7/28/15

3 mile run in Latta

7/27/15

Simple with 55 for all.

Sets of 20 SA swings. Switch in air.

Tgu w 55 felt so easy now that I've been using 70 for a couple weeks.

7/23/15

20min Amrap

200m run

10 wallball 24#

10 box jump 24"

R: 11 rounds and 1m

7/22/15

Simple warm up

All 70

Simple Rx

7/21/15

20 min alt EMOM

5 strict c2b

7 DL 185

7/20/15

Warm up

55,55,70

1st time Simple Rx

100 SA kbs 70#

10 TGU 70#

7/18/15

Davidson drop in

Team Relay race warm up

Tabata DUs

All 25 or more

3 UB sets of 34

3 rft:

25 push press 115

25 burpees

250m row

Time: 15:53

R1: pp 10,7,8 burpees UB 

R2: all 5s, burpees 2 breaks

R3: all 5s, burpees 3 breaks

Not where I use to be, but no way I can train 30 min a day and be where I was at 2 hrs per day. I'm ok with it though.

7/16/15

12min Amrap

5 pc 95

20 yard Overhead walking lunge w/15# 

10 slamball 30#

R: 7

7/15/15

Simple warmup

All 55s

Swings

All 55s in sets of 20 alt grip in air

Tgu

All 55

7/14/15

Tabata

Burpees

Dus

Air squats

Push ups

Burpees all 8s

Dus 25+

Squats 16+

Push ups 12,12,10,8,7,6,6,6

I died quick on push ups

7/13/15

Everything felt heavy this morning. I was planning on doing 70 for everything but I had to drop to 55.

Warm up

All 70

Swings

70,70,55,55,55

Tgu

55,55,70,70,70

7/11/15

DT warm up

12 Dl

9 hpc

6 stoh

Set with bb, 95, 135 (6,4,3)

15min alt emom @155#

12 DL

9 Hang Powerclean

6 Stoh

UB thru 3 rounds

R4: 12, 3,3,3, 3,3

R5: 6,6, 3,3,3, 3,3

Barely made the last stoh

Tough.

10min z1 row

2220m

7/9/15

20min alt EMOM

5 front squat 135

7 bb bent row 95

7/8/15

Simple

53, all 70s

Tgu

10 reps of 70, no fails

7/7/15

Strict press

Bar 10

75 for 10

95 for 10

125 for 5

20min alt EMOM

5 strict press 95

45 sec of dus

Dus rounds: 69, 56, 67, 56, 66, 60, 60, 65, 70, 72

7/6/15

Simple

Warm up

53,70,70

SA kbs

53,70,70,70,53

Tgu

53,70,70,70,53

L arm tgu is tough off the ground

7/4/15

15min Amrap

200m row

20 SA kbs 53#

15 wallball 24#

10 ring push up

5 hspu

Rounds: 3+6 wb

Kb rounds used weight of 53,70,70,53

I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2

Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

7/3/15

20min z1 row

10min EN2 run

Avg hr 154, peak 175/min 102, cals 193, rec 50

7/2/15

Run 800

10 power clean 75

10 pc 95

10 pc 135

5 pc 165

5 pc 185

My brand new again faster bar is amazingly smooth! I should've been using it a lot more over the last year.

20 min alternating EMOM

7 power clean 135

10 burpees

Pc UB, burpees UB btw 26-29 sec per round. I felt great and explosive. The kettle bell work is really making a difference.

7/1/15

Simple

Warm up

55, 70, 55

Workout

Sa kbs 55, 70, 55, 55, 55

TGU 55, 70, 55, 55, 55

L arm was weaker on 70 swings like it wa when I started 55. 2 fails off ground w L arm 70 TGU before I got it on third try.

6/30/15

Ryan's attic

Run 800

3x10 at 135 dl

3x10 strict pull up

3x10 at 95 front squat

3x20 push up

Run 800

6/29/15

Simple

Warm up

Used 55 for all 3 sets

Workout

55, 55, 55, 55, 55 (10 sets 10 SA)

55, 55, 55, 55, 55 (5x1 ea arm tgu)

6/28/15

Crowder's Mountain

2.6 mile total hike

Up the Crowder's trail

Down the stairs trail

6/23/15

Simple

Warm up

Used 55 for all 3 sets

Workout

55, 55, 55, 55, 55 (10 sets 10 SA)

55, 55, 55, 55, 55 (5x1 ea arm tgu)

L arm felt weaker on swings

6/22/15

Simple

Warm up

Used 55 for all 3 sets

Workout

35, 55, 55, 55, 55 (10 sets 10 SA)

35, 55, 55, 55, 55 (5x1 ea arm tgu)

6/20/15

TGU work

70# ea arm for 1

New PR: 88# each arm for 1

Workout:

strict helebeth

3 rounds for time

400m run

21 KB swings, 70#

15 ring dips

12 strict C2B pull ups

Time: 16:22

Breathing got tough on 3rd set.

Kb UB

Dips were 7,8 then 3-5s then 5,2,3,2,3

C2b were 6,6 then 3s then 3,2,2,2,1,1,1

6/18/15

Simple

Warm up

Used 55 for all 3 sets

Workout

35, 55, 55, 55, 35 (10 sets 10 SA)

35, 55, 55, 55, 35 (5x1 ea arm tgu)

6/17/15

Simple

Warm up

Used 35 for 1 set, 55 for 2

Workout

35, 55, 55, 35, 35 (10 sets 10 SA)

35, 55, 55, 35, 35 (5x1 ea arm tgu)

6/16/15

Simple

Warm up

Used 35 for 2 sets, 55 for 1

Workout

35, 55, 35, 35, 35 (10 sets 10 SA)

35, 55, 35, 35, 35 (5x1 ea arm tgu)

6/15/15

Simple

With warm up

10x10 single arm kbs at 35

5x1 ea arm tgu 35

6/14/15 Pavel Simple Baseline

Pavel's Simple KB workout from his book Simple and Sinister

Simple 

Warm Up

3 rounds not for time:

5 Prying Goblet Squats

5 SF Glute Bridges

5 KB Halos each direction

Workout

Not for time, for power and technique

5x10 Kbs

Then

5x1 TGU each arm

I used 35 as baseline today. Did whole thing in 28:33.

Avg hr 125, peak 163, cals 367, rec 40.

Then I did 50 single arm swings NFT w 35 in 2:34.

Then I did 2x1 ea arm tgu with 53

Them 1x1 ea arm tgu with 70

Body weight 190

Body fat 9%

6/12/15

Single-leg Squatting Strength + OH Strength + OH Stability

A1) LB Back Squat: 10,10,8.8; no rest (build)

135,185,205,215

This wa tough, been a while

A2) Frog Stretch: 4 x 60sec; rest 90sec

Yep

B) Hawiian Squat: accumulate 12 reps ea leg

Got it. Took a few reps to get my glutes to let me down there. Still sore an tight from all Wed single leg work

C) Seated DB 1arm Z-Press: 4 x 6-8 ea arm; rest 60sec b/t sides (moderate)

30, 30, 35, 35 x 8

D) Wall-facing HS Hold: 4 x 40sec; rest 60sec

Last 10 sec shaky on last 3