1/26/15

7min AMRAP @ 80%

5 HSPU

10 Deadlift @ 185#

30 Double-unders

*film this

Rest 5min

R: 5+5 hspu

Did 2 ub rounds of DUs and 1 with 1 break. 

+

5min AMRAP @ 90%

5 Burpees

7 KB Swings @ 2pood

20 Double-unders

Rest 3min

R: 4+5+4

2 DUs ub

+

3min AMRAP @ Open Pacing

20 Power Cleans @ 115#

AMRAP STOH @ 115# in remaining time

Cleans 10,5,5 in 1 min

Stoh 6,6,6,8

This was tough today cuz I had nothing. My sleep has not been good for 4 days. And meals weren't yesterday.

12/4/14

A. Squat Clean & Jerk - 5 double; rest as needed (target is 200+ across)

205 for all. This was hard. Missed 2nd rep on 2 set.

B1. CTB Pull-up (anyway) - 4 x 15 UB reps; rest 45sec

B2. Front Squat - 4 x 10 UB reps @ 155#; rest 90sec

All ub. Front squat was difficult in the torso later on, not the legs.

+

10 UB STOH @ 155#

500m Row @ 90% effort

Rest 3min

x4

R1: 2:25

Stoh took 25 sec, getting rower to turn on was 20, row was 1:42

Only had time for one set

11/7/14

A. Split Jerk - 8 singles @ 235#; rest 90sec

Missed first rep then put on belt and hit 8 straight 

B. Tng STOH - 3x 20 reps for time @ 115#; rest 2min

R1: 24 sec

R2: 24 sec

R3: 24 sec

+

For time:

4.4.4 Strict HSPU

4.4.4 Muscle-up

8.8.8 Rings Push-up

4.4.4 Strict CTB Pull-up

Rest 5min

x2

*each cluster MUST be UB.

R1: 6:16

This felt much easier than last week with 1/2 the c2b. 20 sec rest each cluster.

R2: 6:25

Much better than last week. Difference was an extra 10 sec rest after 2nd hspu set

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