8/21/14

CS Activation

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"DT"

5 Rounds for time

12 Deadlift @ 155#

9 Hang Power Clean @ 155#

6 STOH @ 155#

Time: 11:42

Goal was sub 10. Ub dl and stoh. Cleans 5,4, it was the breaks between that got me. Tweaked my neck on last rep.

+

For time:

Run 800m

20 Muscle-ups

Run 800m

Time: 9:50

3:09 first 800

Goal was 5 MU every 30s. Went 5,5 then 3,2 and then singles. Total MU time was 2:52. No misses.

3:28 second 800

8/20/14

A. Bnk Push Jerk x3 + Bnk Split Jerk x1 - 5 sets of the complex @ 185-205#; rest as needed

185, 205x3, 215

No fails. Did 225 and got 2 push jerks. Thought it was 205-225. Oops

B. Pause Front Squat @22x1 - 5 x 5; rest 2min (205-225#)

205 

Last 2 reps on last 2 sets were struggle for hips and shoulders

C. RDL @2020 - 5 x 5; rest 2min (heavy across)

315

+

For time:

30 KB Swings @ 2pood

500m Row

30 Burpees

Rest 10min

x2

R1: 4:49 ub, row 1:48

Only had time to rest 7 min

R2: 4:59 ub, row 1:53

Wind

8/19/14

10min AD @ 85% effort

Rest 5min

Avg watts: 292

Cals: 207

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10min AMRAP

10 Snatches @ 75#

200m Run

Rest 5min

R: 6+1

Focused on chest up, butt down in bottom and heels at top. Felt good, no back pain.

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10min AMRAP

10 Thrusters @ 75#

20cals AD (60sec if you're @ home)

Rest 5min

R: 5+10+10 cals

Position on thrusters felt great, all ub

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10min AD @ 85% effort

Avg watts: 228

Cals: 168

8/18/14

IS Strength

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A. Hng Squat Snatch (hip) + Squat Snatch (floor) - 5 moderate set of the complex (135-155#)

135, 145, 155x3

These felt really smooth, especially for 6am.

B. HB Back Squat w/ heavy chains - 5 x 3; rest 3min (same as last week, NO tempo)

225

This week the 2nd reps were better, the 3rd reps were a struggle for form.

C. GH Raise - 5 x 5; rest 90sec (continue to create progression here)

+

AMRAP perfect sets of 3 strict HSPU in 2min

AMRAP perfect sets of 3 strict CTB in 2min

Rest 4min

x3

R1: 5,6

Tried to stick to every 20 sec. 

R2: 2,6

Failed 3rd rep on 3 and 4 set attempt, couldn't get 2nd rep on 5th set attempt.

R3: 3,6

Failed after 1 rep on 4th round

8/15/14

60 min z1 and mobility

8/14/14

IS Strength

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For time:

50 DB GTOH @ 65#

50 GHD Sit-ups

50 Box Jump Overs @ 24"

50 Burpees

Time: 14:46

All ub except ghd were 25,10,8,7 with about a minute and 20 sec of rest in there.

Db snatch: 3:49

Ghd: 7:56

Box jump: 10:56

Burpees: 14:46

Back got real tight on ghd

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For time:

100cals AD

300 Double-unders

100cals Row

Time: 17:55

Ad: 5:40

DUs: 6:10

Row: 5:30

DUs were awful, biggest set was 28

8/13/14

CS Activation

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20min Shoulder Prep/Activation for "A"

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A. Squat Clean x1 + Push Press x1 + Thruster x1 - build to a max of the complex; rest as needed

205

Limiter was thruster, I hit squat clean and push press at 215, couldn't hit the overhead piece to the thruster.

That's a 30# thruster PR from march 2012, haha.

+

"Double Grace"

60 PERFECT Clean & Jerk @ 135 (this is for quality NOT time...however don't take huge rest breaks...keep moving)

Time: 8:58

5s thru 30, 3s thru 48, 12 singles.

Form wasn't perfect but didn't start feeling back til singles. Felt it due to straining to press out instead of good dip drive to heels. I was out on toes.