Thursday, March 5, 2015

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

Wednesday, March 4, 2015

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

Tuesday, March 3, 2015

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!