9/13/14

7 RFT:

1 legless rope climb

200m run

10 burpees

Time: 11:15

Kyle: 10:48

Preston: 10:50

Jason: 12:33

Never done legless before. This was good.

9/11/14

10 Thrusters @ 75#

10 Pull-ups (not CTB)

Rest exactly 2min

x10

Rest 10min

x2

200 thrusters

200 pull ups

Pretty sure that's the most of both I've ever done in a single workout.

All nanos, I felt great. Really focused on vertical torso and catching the bar deep on the shoulder. Only had probably 10 reps in 200 that weren't good technique. After so many c2b, regular pull ups were tough to get my rhythm. Round times below:

9/10/14

IS Strength

+

A. BB Bnk Split Jerk - 3 x 1.1.1.1.1; rest 20sec + 3min (tough)

185, 205, 225

Had to press out on a couple at 225

B. 3"" Deficit Deadlift - 3 TOUGH TnG reps every 90sec for 6 sets

275x3 sets, 295, 325, 335

Focused on good eccentric technique

+

For time:

30 Calorie Row

30 Bar Facing Burpees

30 Hang Power Cleans @ 135#

Time: 5:46

Row: 1:07

Burpees: 2:26 ub

Clean: 2:23 broken 10, 5s

Good stuff

9/9/14

2000m row z1

Mobility an stretching

Handstand walk practice

15 min z1 soccer with Chica

45 min z1 tag with Chica and Reecey

9/8/14

CS Activation

+

A. Squat Snatch - 7 singles @ 175#; rest 90sec

175

No misses. Felt great. Nanos.

B. HB Back Squat - 3 x 3; rest 2min (80-85% of heavy single from Sep-3)

235

Form focus

C. GH Raise - 3 x 3-4; rest 90sec (control full ROM)

I have about 20-30 degrees left to full control.

+

15-12-9-6

Overhead Squat @ 135#

10-6-4-2

Muscle-up

*Jason 9:01

Me: 7:21

Ohs: ub, 6,6 then 5,4 then 6

MU: 5,5 then 3,3 then 4 then 2

This felt good. Wanted to do ohs ub throughout but shoulders wouldn't let me.

No misses, 1st rep squat snatch every time