5/21/16

3x10 

Slamball 20#

3 rft:

30 burpee

30 pull up

30 push up

30 dus

Time: 17:39

Burpee UB

Pulls 15s then 10s for 2 sets

Push ups 10s then 5s for 2 sets

Dus broke 1x, 2x, UB 

5/20/16

Warm up

2 rounds slow

4 Wall facing strict hspu

16 Russian kbs 53

Row 500

Squat

4x4

225, 245, 255, 255(3)

Karen

Straight into 5 min to max C&J 

Time: 6:51

Did 75 UB in 2:37 then all 15s. Rests killed time

Max: 195

21-18-15-12-9-6-3

Cal assault bike

T2b

:30 rest between

21 t2b UB ten broke rest

5/19/16

Happy 1st Birthday Ross! I love you!

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

175

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

140

 Conditioning

ARMAP 9 of:
9 TTB
7 Kipping HSPU with Open “tape-line” standard.
5 Power Cleans, 135/95

R: 6+9+4

All UB til last set of t2b were 5 and 4 singles without dropping

5/17/16

Dead lift

5x135

5x225

4x275

Felt heavy today, ESP in R SIJ so stopped there.

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10-13 Minute: Rest

13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time

20-23 Minute: Rest

23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

Clean and jerk: 10

Snatch: 25

Thruster: 25

Mile: 8:45

800: 3:42

400: 1:55

I think the mile course was a minute long. I usually hit the mile at 7:15-8.

5/15/16

15min z1 row

5/14/16

Oly complex

3 clean and jerk

3 powersnatch

3 ohs

95, 115, 135

For time:

100-80-60-40-20 DU
10-8-6-4-2 OHS, 135
5-4-3-2-1 Ring MU

Time: 15:13

Broke 3x on 100, 3x on 80, 2x on 60, none rest

Ohs broke on 6 on 10 and 8 set. Rest UB

Subbed 2 pull-ups 2 ring dip per mu rep cuz didn't have height for mu. 

5/13/16

Warm up

15 strict pull ups

30 bb thrusters

30 abmat sit ups

30 hip ext

15 strict pull ups

3x5 back squat 75%

235

Partners assault bike 240 cals in 20 cal sets

9:06 total

70-80rpm

6 min Amrap 

5 UB dips

55