Friday, October 28, 2016

10/28/16

1. Snatch
65%/2. 115
70%/2. 125
(75%/2)3. 130
(80%/1)4.  140 missed 3 rep cuz got lazy

2. Clean & Jerk
65%/2. 145
70%/2. 155
(75%/2)3. 170
(80%/1)4. 180 crappy split on 3 set

3. Back Squat
60%/3. 180
70%/3. 210
(75%/3)2. 225
(80%2)2. 240

4. Metcon

For time:

Run 800

30 dus

20 DL 185

Run 800

20 dus

10 DL 185

Run 800

10 dus

5 DL 185

Run 800

Time: 18:02

DL ub, dus broke more than I wanted. Shouldn't have broken at all. Slow runs.

Thursday, October 27, 2016

10/27/16

1.  Clean & Jerk
60%/2+1 
65%/2+1
70%/2+1
(75%/2+1)2

135, 145, 160, 170, 170

2.  Clean Pull
(85%/3)4

190

3.  Front Squat
(70%/4)5

180

4.  Conditioning
AMRAP 20:
5 C2b
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

R: 7+4 squats
Ub except last set push ups 5-3-1-1

Tuesday, October 25, 2016

10/25/16

Tuesday - 10.25
AMRAP in 25 minutes
From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 DB Thrusters (#25)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (#40)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (#53)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
*With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).

Thruster set: 3+6 ub
Burpee set: 2+13 db snatch ub
Mtn climb: 4+7 Kbs ub
Push ups: 3+13 push up broke on second set of push ups on.
Row: 2+4 cals ub

Total reps: 499