5/19/16

Happy 1st Birthday Ross! I love you!

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

175

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

140

 Conditioning

ARMAP 9 of:
9 TTB
7 Kipping HSPU with Open “tape-line” standard.
5 Power Cleans, 135/95

R: 6+9+4

All UB til last set of t2b were 5 and 4 singles without dropping

5/17/16

Dead lift

5x135

5x225

4x275

Felt heavy today, ESP in R SIJ so stopped there.

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10-13 Minute: Rest

13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time

20-23 Minute: Rest

23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

Clean and jerk: 10

Snatch: 25

Thruster: 25

Mile: 8:45

800: 3:42

400: 1:55

I think the mile course was a minute long. I usually hit the mile at 7:15-8.

5/15/16

15min z1 row

5/14/16

Oly complex

3 clean and jerk

3 powersnatch

3 ohs

95, 115, 135

For time:

100-80-60-40-20 DU
10-8-6-4-2 OHS, 135
5-4-3-2-1 Ring MU

Time: 15:13

Broke 3x on 100, 3x on 80, 2x on 60, none rest

Ohs broke on 6 on 10 and 8 set. Rest UB

Subbed 2 pull-ups 2 ring dip per mu rep cuz didn't have height for mu. 

5/13/16

Warm up

15 strict pull ups

30 bb thrusters

30 abmat sit ups

30 hip ext

15 strict pull ups

3x5 back squat 75%

235

Partners assault bike 240 cals in 20 cal sets

9:06 total

70-80rpm

6 min Amrap 

5 UB dips

55

5/12/16

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

160

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

130

Filthy Fifty 2.0

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 70#

Walking Lunge, 50 steps

50 T2B

50 Push press, 45 pounds

50 Supermans

50 Wall ball shots, 24 pound ball

50 Burpees

50 Double unders

Time: 25:52

Filthy Fifty 2.0

BJ UB

Jumping pull ups 25,10,10,5

Did 2-pood swings: 25,15,10

T2b: 10,10,5,5,5,5,5,5

PP: 30,20

Supermans: 25,25

24# wb: 15,10,10,15

Burpees all 10s

Dus broke 2x

5/10/16

10 min emom

3 tng clean and jerk 135

Then

3 tng CJ build

155

175

190 singles

Met-Con

For Time:

Row 25/20 Calories

50 Kbs 53lbs

Row 25/20 Cal

50 OHS 95lbs

Row 25/20 Cal

50 Push Jerks 95lbs

Row 25/20 Cal

Time: 19:43

Kbs UB

Ohs 10s

Jerks 10s