1/7/14

Skill/Play - Bar Muscle-up, Rope Climb, Pistol, HSPU ~15min

Alternating 4min emom, 4 rounds:

5 bar muscle up UB

1 rope climb

8 pistols

5 hspu (strict odd, kip even sets)

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15min AMRAP
5 Muscle-ups
5 Burpees
5 Thrusters @ 135#

R: 7+2, missed a 3rd MU at the buzzer, didn't lock out the dip.

Did 5 MU UB thru 4 rounds then 3,2-3,2-2,1,1,1-2

All thrusters UB but. 3rd set I dropped by accident 2,3. These were def the limiting factor 

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Row - 10min @ Z1

2:07.2 pace

2358m

1/6/14

A. Power Snatch - build to TnG 3RM; rest as needed

155, 165, 175, 180, 185

I am excited about this! This is the first time I've ever attempted more than a single at 185.

B. Squat Clean x1 + Front Squat x2 - 1 set of the complex on the min for 15 sets (205-225#)

7x205, 7x215, 1x225

This was challenging, prob should've done 3 sets at 225.

C. Push Jerk x2 + Split Jerk x2 - 1 set of the complex on the min for 15 sets (185-205#)

Used 185. This was very tough. I did 10 sets of 2+2, and then five sets of 2+1. 

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Airdyne - 15min @ Z1

Avg watts 130

Cals 155

1/4/14

5min AMRAP

45 Ring Dips

AMRAP Squat Cleans @ 135#

Reps: 22

Did dips as 20,10,5,3,3,2,2. Took 1:54 to do them. Should've done sets of 10.

Rest exactly 30min

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For time (15min time cap)

200 Double Unders

100 Double KB Squats @ 53#

50 Double KB Snatch @ 53#

25 KB Thrusters @ 53#

Total: 300 

Finished squats w :02 left. Wanted one snatch. Did 200 dus in 3 min. Squats were 10,10,5,5,5,5,8,6,6,5 til 90 then 10.

1/3/14

15 min z1 airdyne

Avg watts 158

Cals 183

53# dbl kb snatch practice

1/2/14

A. Squat Clean 1RM 

265, a 10 pound PR

I missed 275 4x. Was SO close! Easy clean and got out of the bottom every te but couldn't get that last inch.

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9-7-5 @ 100%

Squat Snatch @ 135

Muscle-up

Time: 4:52

All singles squat snatch, no misses. MU were 5,4 then 4,3 then 3,2.

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7-5-3

Squat Snatch @ 155

Muscle-up

Time: 4:40

All singles. MU were 4,3 then 3,2 then 3.

12/31/13

I4 Rounds

Row 500m @ 90%

9 C&J @ 135 (TnG sets of 3)

9 T2B

6 C&J @ 135 (TnG sets of 3)

6 T2B

Rest 3min b/t sets

R1: 3:50 (1:38 row)

R2: 4:21 (1:40)

R3: 5:04 (1:47)

R4: 4:49 (1:47)

This was chest crushing, and forearm. Broke t2b last 2 sets 5,4 and 6. 3rd set did 4 singles on 6 set of C and J.

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10x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

271 avg watts, 393 top avg, 150 bottom

196 cals

12/30/13

A. Push Jerk - 1rep on the 30sec for 10 sets @ 185#

This was easy. No belt. No misses.

B. Squat Clean x3 + Front Squat x4 - 5 sets of the complex; rest 3min (build)

135, 165, 185, 205, 225

Did all TnG UB except 225. Did singles on squat clean and 1,2,1 front squat.

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EMOM for 10min

5 Thrusters @ 100# + 7 C2B Pull-ups

All UB. Got tough last 4 sets.