3/5/14

4-6 rounds @ 85-90% effort

90sec AD

30sec Wallball

Rest 45sec b/t rounds

6 rounds

215 cals

All wb ub sets of 15

Avg hr 154, peak 175

+

4-6 rounds @ 85-90% effort

90sec AD

30sec Pull-ups

Rest 45sec b/t rounds

6 rounds 

Pull ups 13,15,15,15,15,17

Cals 197

Avg hr 161, peak 175

Monitor HR, keep it 170-183

3/4/15

A. Power clean gauntlet; beginning 165# adding 10# per min until failure

Ub thru 245, missed 255

B. Clean grip deadlift; 2x2; rest 3 min (moderate load, not maximal)

320, 360

+
15 min amrap @80-85% effort continuous throughout (HR=145-165)
Row 350m
4 muscle ups
6 power clean 135#
8 strict hspu
48 double unders

R: 3+230m

Mu ub, put me over hr on set 2&3

Hspu were 5,3 then 2,3,3 then 5,3

DUs broke 1x on 2 sets and 2x on last set

Avg hr 156

3/3/15

10 squat snatch singles at 80%, rest 90 sec

165

Back squat build to heavy

3x3 rest 2-3min

225, 255, 275

4 rounds:

30 sec ohs 115

30 sec burpee box jump 30"

30 airdyne

Rest 10, 6, 2 min

R1: 13, 8, 21

R2: 15, 8, 17

R3: 11, 5, 13

R4: 10, 4, 10

Rough!