11/10/14

A. HB Back Squat @10x1- 3 x 20 UB reps @ 185#; rest 2min

That was tough. Last 5 reps. 

B. BB Back Rack Split Squat - 4 x 6 ea leg; rest 90sec b/t legs (135,145,155,165#)

Legs were dead. Had to spit R leg into 3,3 last 2 sets

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP Double-unders

20sec AD @ 100% AEROBIC effort

Rest 4min

x4

R1: 9,8,9,7

R2: 10, 9, 17, 15

R3: 10, 10, 11, 12

R4: 9, 10, 6, 12

Fatigued DUs are dookie. Happy with snatch and burpees.

11/3/14

A. HB Back Squat - 5 x 1; rest as needed (Build to 1RM)

265, 275, 285, 295, 305, 310 fail

Failed first 305, failed only 310

B. BB Back Rack Split Squat - 4 x 8 ea leg; rest 90sec b/t legs (195#)

95, 115, 135, 155

+

In 60sec, complete:

200m Row

AMRAP Burpees remaining time

Rest 6min

x4

I liked this

10/27/14

A. HB Back Squat - 3,3,3,1,1; rest as needed (85%/95% of 3RM across)

245, 255, 265, 275

B. BB Back Rack Split Squat - 4 x 10 ea leg; rest 90sec b/t legs (175#)

No chance! Did 2 no reps at 175 and dropped to 135. Did 5 reps each leg for 4 sets at 135. These are much harder than walking lunges.

+

In 60sec, complete:

200m Row

AMRAP TnG Power Snatches @ 115# in remaining time

Rest 6min

x4

R1: 33.2, 5

R2: 33.9, 5

R3: 34.0, 6

R4: 33.5, 5

Good stuff