Saturday, April 18, 2015

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

Friday, April 17, 2015

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.

Thursday, April 16, 2015

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

Tuesday, April 14, 2015

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

Monday, April 13, 2015

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