11/10/15

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

Time: 12:02

All UB but rest btw burpees and cleans.

It's as bad as it looks and sounds

2. Back Squat

3×10

185

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

9/6/14

10 Deadlift @ 135#

10 Front Squats @ 135#

10 STOH @ 135#

10 Burpes over the bar

Rest 5min

x4

*record splits and breaks

R1:  1:39 ub

R2: 1:32 ub

R3: 1:30 ub

R4: 1:24 ub

This was great. I thought it'd be tough going ub and I'd get slower each time. I was a little concerned about hurting my neck and or back. I feel good. Burpees felt fast.

Tim

Dl 95

Kb goblet squat 55

Stoh 95

Bar face burpee

R1: 2:10 ub

R2: 2:07 ub

R3: 2:10 ub

R4: 1:47 ub

2/20/14

A. Jerk - Build to tough single; rest as needed (doesn't need to be 1RM)

255 split jerk

B. Snatch - Build to 165; rest as needed

+

10-8-6-4-2

Snatch @ 165#

Bar FACING Burpee

Time: 19:07

This was tough. Especially on low back. I'm so pissed, I didn't want to have any misses and I missed the last rep of te set of 4 as my only miss. Damn it!

Lap breakdowns are below: