7/11/15

DT warm up

12 Dl

9 hpc

6 stoh

Set with bb, 95, 135 (6,4,3)

15min alt emom @155#

12 DL

9 Hang Powerclean

6 Stoh

UB thru 3 rounds

R4: 12, 3,3,3, 3,3

R5: 6,6, 3,3,3, 3,3

Barely made the last stoh

Tough.

10min z1 row

2220m

7/9/15

20min alt EMOM

5 front squat 135

7 bb bent row 95

7/8/15

Simple

53, all 70s

Tgu

10 reps of 70, no fails

7/7/15

Strict press

Bar 10

75 for 10

95 for 10

125 for 5

20min alt EMOM

5 strict press 95

45 sec of dus

Dus rounds: 69, 56, 67, 56, 66, 60, 60, 65, 70, 72

7/6/15

Simple

Warm up

53,70,70

SA kbs

53,70,70,70,53

Tgu

53,70,70,70,53

L arm tgu is tough off the ground

7/4/15

15min Amrap

200m row

20 SA kbs 53#

15 wallball 24#

10 ring push up

5 hspu

Rounds: 3+6 wb

Kb rounds used weight of 53,70,70,53

I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2

Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

7/3/15

20min z1 row

10min EN2 run

Avg hr 154, peak 175/min 102, cals 193, rec 50