4/11/15

Time: 24:03 with Adam K

5/15/14 am

Airdyne - 10min

+

EMOM for 16min

Odd - Airdyne @ moderate aerobic effort

Even - 5 STOH @ 115 + 7 DL @ 115 + 9 Box Jumps @ 24""

This was fun. Finished in 28-32sec each round. Best I've felt on BJ in a long time. No back pain. Focused on arms and upright torso throughout. All rebound.

3/3/14 14.1 attempt 2

10 min AMRAP

30 dus

15 S2O 75#

Score: 312

Did 8,7 thru 5 rounds then 8, 3,4 and 5, 4, 1,2 to end it.

3/1/14 Open 14.1 1st Attempt

10 min AMRAP

30 dus

15 S2O 75#

Total: 308

Did all snatch 6,5,4 til last 8 were 3,2,3. Last 2 dus sets broke at 9 cuz physically couldn't spin anymore. 

2/19/14

6:45am

21-15-9

Hng Power Clean @ 135#

C2B

Rest 15min

Time: 4:59

R1: 13,8 and 7,7,7

R2: 5,5,5 and 5,4,4,2

R3: 4,5 and 2,2,1,4

This was a lot harder gripper than I thought it'd be. Didn't think I'd die on c2b that fast.

+

21-15-9

Deadlift @ 225#

HR Push-up

Rest 15min

Time:  3:10

UB on all. Holy pec insertion!

+

21-15-9

S2O @ 135#

Box Jump

Time: 6:45

R1: 12,7,2 and 21 with 5 rests at top

R2: 6,5,4 and 7,8

R: 5,4 an 9

This was slower than I wanted. Too many break on 21 BJ. Back didn't hurt after though.

2/6/14

4x 85-90%

200m Run

5 TnG Power Cleans @ 185#

200m Run

5 TnG S2O @ 185#

Rest 3:30 b/t rounds

+

200 Double-unders for time immediatley after final set

R1: 2:38

R2: 2:39

R3: 2:40

R4: 2:41

Dus: 3:41

How's that for pacing? S2o were all singles from shoulder, never put it down. Arches super tight after dus.

I did end up running. It wasn't too cold to be out for less than a minute at a time.