4/18/15

30min AD

Avg hr 119, max 166, cals 354

10min z1

10min of

30sec 50%

30sec 80%

Avg hr 151

10min z1

4/17/15

6 UB MU

6 UB HPS (#115)

6 UB BMU

6 UB PS (#115)

rest 4 min

x 3

R1: 1:31

R2: 1:42

R3: 2:09

All ub. Grip got toasty.

4/15/15

4 sets:

- Hanging L-sit x 30s

15 rest 10, 15

Then all 10 rest 10s

- SA Farmer Carry (#145) x 30m per arm

- OH Barbell Carry x 45m

2 sets ub them dropped at 3rd turn

- OH Lunge Step x 10 (#135)

8/2, 6/4, 5/3/2

- Extended Prone Plank x 60s

4/14/15

A. Power Clean (low blocks) 2 x 3 (76%), 2 x 2 (79%), 4 x 1 (83%)

185

195

205

B. Pause Split Jerk - 6 x 2 (78%)

185

10 min EMOM

- Deadlift  @ 30X1 x 5

- Banded HSPU x 5 UB

Dl 305

Red band for 2 sets of 3, then no band for 3 sets of 5

+

7 x 150m Row Sprint (95%) / rest 45s

25.7

26.0

25.9

25.2

25.6

25.5

25.7

4/13/15

Front squat 5x1 to heavy

185, 205, 225, 245, 255

Hang Snatch 5x2.2.2 rest 10sec/2min

Mid thigh

135

Missed last rep of round 1

Missed 4th rep of round 3

Missed 1st rep round 5, repeated

Hbbs 5,3,1 rest 2-3min, 70,80,90%

210

240

270