Tuesday, February 3, 2015

2/3/15

Pistol mechanics/Practice ~10min (NTE 30 reps ea leg)
+
A. S.Clean & Jerk - 1 rep on the min for 15min @ 205#

Good stuff, no misses. Really felt quick under the bar and stayed on my heels. Crap! I didn't jerk!

B. Front Squat - 3,3,3; rest 3min (build)

205, 225, 245(2)

+
For time:
30 Thrusters @ 95#
30 Pull-ups
20 Thrusters @ 115#
20 CTB
10 Thrusters @ 135#
10 Muscle-ups

Time: 11:55
30s: 15,15 both
20s: 5s thrusters, 10s c2b
10s: 5s, then 3,3,2,2

Monday, February 2, 2015

2/2/15

5min AMRAP @ 85% effort
60cals Row
AMRAP TTB in remaining time
Rest 3min

Total: 40 as 10,10,10,5, 1s wo dropping off.

+
5min AMRAP @ 90% effort
60cals Row
AMRAP Rounds of: 7 KB Swings @ 2pood + 14 Double-unders in remaining time
Rest 3min

R: 2+7 kbs

+
5min AMRAP @ 95% effort
60cals Row
AMRAP Wallball in remaining time
Rest 3min

Total: 50 as 30, 10, 10

+
5min AMRAP @ OPEN PACING
60cals Row
AMRAP Burpees in remaining time   

Total: 32 ub

These were good work.