11/19/14

A. Squat Clean & Jerk - 7 singles; rest as needed (target is 200+ across)

205x3, 215x2, 225, 235

Good work. Split form wasn't great on last 2.

B. Strict Pull-up - 50 reps in fewest sets possible...7min time cap

Time: 5:48

8,8,4,4,4,4,4,4,3,3,2,2

Guess I should've gone for 10 sets of 5.

+

For time:

8 BF Burpees

6 Front Squats @ 135#

4 Hang Squat Cleans

2 Thrusters 

Rest 4min

x4

R1: 1:30

R2: 1:10 ub

R3: 1:10 with a no rep on 2nd hang squat clean (so I did an extra)

R4: 1:06 ub

Quads

4/18/14 pm

15min AMRAP

10 Strict Pull-ups (not CTB)

10 Strict Ring Dips

Rounds: 8+5 pull ups

Holy chest and tricep strap burn!

 

5/23/13

A. Banded Box Squats - 8 x 3 (light + fast; work in R3 Rack)

165 with green x5, add thin black for last 3

B. Depth Jumps - 5 x 5 (12" to 30" box)

Yup

C. Strict Pull-up - 2 x 20 for time; rest 2min

R1: UB in 0:42

R2: 12, 4, 3, 1 in 1:29

D. Strict Ring Dip - 2 x 20 for time; rest 2min

R1: UB in 0:30

R2: 12, 4, 2, 2 in 1:04

+

Airdyne - 8 x 20sec; rest 2:40, record cals

R1: 22

R2: 22

R3: 20

R4: 20

R5: 20

R6: 23

R7: 22

R8: 18

11/6/12

GYMNASTIC SKILL
10min Quality work on:
Strict Pull-ups: 6 scap, 6 normal
Kipping Pull-ups: 12
Butterfly Pull-ups: 12, 12 c2b


OLYMPIC
Snatch - 6 x 6 @ 65% - 125
rest 30 seconds between sets 1&2, 3&4, 5&6, 60 seconds between 2&3, 4&5


CONDITIONING
15min AMRAP of:
2 Rope Ascents
10 Wall Ball @ 12'
20 Double Unders

Rounds: 6

7/11/12

Strength - ME Deadlift
1a. Deadlift 5 x 4 - work to 4RM
225, 275, 315, 335, 355

1b. Banded Deadlift - 5 x 4 - 135 for 4 sets, 185 on last

Strength - Endurance Pull Push
2a. Strict Pull-up 3 x MAXreps - rest exactly 60 seconds between sets
17, 11, 8

2b. Ring Dips 3 x MAXreps
20, 11, 9

CSC Day 14

Row 500m 1:35

Powersnatch
4x95, 3x135, 3x135, 4x155, 4x145, 4x140
Snatch pull
6x185, 6x170, 6x160
Jerk split squat
6x165, 6x165, 6x155

WOD
3 rounds, 1 min rest btw each exercise
1 min DUs
1 min handstand walk
1 min strict pull ups (only count in sets of 5)

R1: 83, .5 way, 15
R2: 72 (had to stop and tie shoe), .5 way, 15
R3: 60, .5 way, 10

CSC Day 7

Powerclean
5x135, 185x3, 215x5, 205x5, 195x5
Heaving snatch balance
5x95, 5x135, 5x145, 5x155 (1,2,1,1)
Clean Pull
245x8, 265x8, 275x9

5 min amrap:
10 KBS 79#
5 strict pull ups
Straight into 2 min amrap alternating tgu 53#

5+3 rounds and 3 tgu each arm