3/19/14

EMOM for 14min

Odd - AMRAP UB HPC @ 95#

Even - Airdyne @ 75-80% effort (not recovery but not ""hard"")

*first round, establish your AMRAP UB HPC @ 95#...try to hold w/in 2-3 reps of that every round

HPC: 25,22,20,15,15,15,15 for total 127

Grip was limiting factor.

Avg 230 watts on bike for 99 cal

+

Rest 5min

+

Row - 2000m @ 85% effort

Rest 5min

7:13, 1:48.3 pace

Ouch my butt

+

EMOM for AMRAP (not to exceed 14min)

7 STO @ 115#

7 Burpees

7 TTB

Got 4 rounds. Triceps are smoked. Didn't have a pre workout drink, I can feel it.

7/9/13

Tuesday 130709

A1. Kipping HSPU - 3 x 10 for time; rest 60sec

R1: 13

R2: 13

R3: 13

A2. Kipping C2B Pull-up - 3 x 15 for time; rest 60sec

R1: 18

R2: 19 this felt smooth

R3: 20

A3. Ring Dip - 3 x 20 for time; rest 3min

R1: 21

R2: 21

R3: 22

+

Row - 2000m @ 85%

7:27.3, legs were burning some. 1:52 pace

6/3/13

Back squat max - 315

Strict press max - 185

Max effort 2k row - 6:52.9 (1:43.2 pace)

2/4/13 AM

AM
A. Jerk Drills 5 x 5 (light)

B. Clean & Jerk - 2 x (1 x 70%, 1 x 75%, 1 x 80%) 185, 195, 210

C. Snatch - 2 x (1 x 70%, 1 x 75%, 1 x 80%) 145, 155, 165

D1. Box Jump 5 x 3 (42"+, step down); rest 60sec
D2. Total Body Throw 5 x 3 (14# ball); rest 60sec

2k Row @ 85% of max effort
7:22.4, 1:50 pace