14.4 walk through

14.4 walk through

Row 30 cals

25 t2b

20 wall ball

15 power cleans 135#

10 muscle ups

Time: 6:41

Row was 1:28

T2b 1:32. 5 rest 7.

Wall ball 0:56. 10 rest 10.

Power clean 1:17. All singles.

Muscle ups 1:26. Did 3,3,4, rest 10 between.

11/19/12

Enjoy - I'll be doing Oly/Strength in the AM, Conditioning @ 3 w/ Preston



Monday 11/19/12

Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double-unders)

Core (3 x 20second Hollow Rocker Hold)

OLYMPIC/STRENGTH - record load for each movement

Power Clean & Power Jerk 5 x 2 (80%) - 210 - one jerk each in first 2 sets. Failed both jerks in 3 set so switched to split jerk for last 2 sets. Missed one on last set.

these should not be touch & go

Clean Pull 5 x 3 (105% of Clean) - 275

Front Squat 4 x 3 (80%) - 210

CONDITIONING - Record load/times for EMOM, times for Row

10m EMOM: 6 Thruster @ 135, 6 Pull-up (this is written for someone with a 255 or heavier Push Press, scale the weight for the thruster as needed)

5 sets RX in 26 sec avg. 5 sets of 3 thrusters 135# and 6 pull ups in 19 sec avg

Rest 5min

1 x 500m Row Sprints; rest 2 minutes
1:33

Power clean and HSPU