8/14/14

IS Strength

+

For time:

50 DB GTOH @ 65#

50 GHD Sit-ups

50 Box Jump Overs @ 24"

50 Burpees

Time: 14:46

All ub except ghd were 25,10,8,7 with about a minute and 20 sec of rest in there.

Db snatch: 3:49

Ghd: 7:56

Box jump: 10:56

Burpees: 14:46

Back got real tight on ghd

+

For time:

100cals AD

300 Double-unders

100cals Row

Time: 17:55

Ad: 5:40

DUs: 6:10

Row: 5:30

DUs were awful, biggest set was 28

6/24/14 pm

PM

EMOM for 27min

Min-1 - 7 Kipping HSPU (self-adjust this so that fatigue doesn't have you crashing on your neck)

Min-2 - 4 DB Snatches ea arm @ 65# (complete all reps on weaker arm first then stronger)

Min-3 - 5 Burpee Box Jumps @ 30"

All ub

6/17/14 pm

Odd - Airdyne @ hard effort

Even - AMRAP Double-unders in the minute

Cals: 26, 22, 25, 20, 21 = 114

Avg 351-379 watts

DUs: 70, 65, 67, 63, 74

+

EMOM for 24min

Min-1 - 7 Kipping HSPU (self-adjust this so that fatigue doesn't have you crashing on your neck)

Min-2 - 4 DB Snatches ea arm @ 65# (complete all reps on weaker arm first then stronger)

Min-3 - 5 Burpee Box Jumps @ 30""

All hspu were 7 ub

All rest was ub

12/23/13

Mixed aerobic warm-up: 20min of constant movement @ Z1 level

+

10 Rounds for time:

10 Burpees

10 Alt DB Snatches @ 55#

20 Double-unders

Time: 20:42

Held under 2 min pace thru 5 sets, 6th set was 2:40, then I held 2 min for rest. That 6th set killed my time. UB on al burpees and snatch, 4 UB sets of dus.

+

Cyclical aerobic cool-down: 10-15min as neeeded

10/19/13

15min AMRAP

400m Run

30 Wallball

15 Pull-ups

Rest 10min (20g carbs + 10g bcaa)

3+16 wallball

This felt better than I thought it would after last night. Did wb 15,15 all rounds except final did 16 to the whistle.

Avg hr 164, max 170/119, cals not sure it didn't record

+

500m Row

15 Thrusters @ 95#

15 T2B

15 Box Jumps @ 24”

Rest 10min (20g carbs + 10g bcaa)

2+7 t2b

This was as bad as anticipated. Started feeling low back on first set of t2b.  Ha to step down all box jumps.

Avg hr 162, max 175/122, cals 315

+

20cals Airdyne

5 Muscle-ups

20 Walking Lunge Steps @ 95#

20 Alt. DB Snatches @ 50#

2+20 lunge steps

This wasn't bad. Snatch we're worse part cuz low back fatigue. Forgot to start my watch on this one.

10/4/13

A. Leg Press - in 6 sets, build to a tough 5; rest as needed

210, 300, 390, 480, 530, 580

B. Snatch Grip RDL - 5 x 4-5; rest 2min

155

C. Hamstring Curl - 4 x 8-10; rest 90sec

90

D. Alt DB Snatch - 40 reps for time @ 70#

Time: 3:04

Did 20 in 1:26, then 10, 10.

12/31/12 PM

PM
CONDITIONING
5min AMRAP of:
10 UB Deadlift @ 225
10 HSPU
20 Double-unders
R: 3+2 hspu

Rest 5min

5min AMRAP of:
8 KB Swings @ 72
8 Ring Dips
20cal Row
R: 2+15cal

Rest 5min

5min AMRAP of:
6 DB Snatch @ 60
6 Clapping Push-ups (feet on 45# plate)
4 x 15m Shuttle Run
R: 5