7/4/15

15min Amrap

200m row

20 SA kbs 53#

15 wallball 24#

10 ring push up

5 hspu

Rounds: 3+6 wb

Kb rounds used weight of 53,70,70,53

I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2

Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

7/3/15

20min z1 row

10min EN2 run

Avg hr 154, peak 175/min 102, cals 193, rec 50

7/2/15

Run 800

10 power clean 75

10 pc 95

10 pc 135

5 pc 165

5 pc 185

My brand new again faster bar is amazingly smooth! I should've been using it a lot more over the last year.

20 min alternating EMOM

7 power clean 135

10 burpees

Pc UB, burpees UB btw 26-29 sec per round. I felt great and explosive. The kettle bell work is really making a difference.

7/1/15

Simple

Warm up

55, 70, 55

Workout

Sa kbs 55, 70, 55, 55, 55

TGU 55, 70, 55, 55, 55

L arm was weaker on 70 swings like it wa when I started 55. 2 fails off ground w L arm 70 TGU before I got it on third try.

6/30/15

Ryan's attic

Run 800

3x10 at 135 dl

3x10 strict pull up

3x10 at 95 front squat

3x20 push up

Run 800

6/29/15

Simple

Warm up

Used 55 for all 3 sets

Workout

55, 55, 55, 55, 55 (10 sets 10 SA)

55, 55, 55, 55, 55 (5x1 ea arm tgu)

6/28/15

Crowder's Mountain

2.6 mile total hike

Up the Crowder's trail

Down the stairs trail