10/28/16

1. Snatch
65%/2. 115
70%/2. 125
(75%/2)3. 130
(80%/1)4.  140 missed 3 rep cuz got lazy

2. Clean & Jerk
65%/2. 145
70%/2. 155
(75%/2)3. 170
(80%/1)4. 180 crappy split on 3 set

3. Back Squat
60%/3. 180
70%/3. 210
(75%/3)2. 225
(80%2)2. 240

4. Metcon

For time:

Run 800

30 dus

20 DL 185

Run 800

20 dus

10 DL 185

Run 800

10 dus

5 DL 185

Run 800

Time: 18:02

DL ub, dus broke more than I wanted. Shouldn't have broken at all. Slow runs.

10/27/16

1.  Clean & Jerk
60%/2+1 
65%/2+1
70%/2+1
(75%/2+1)2

135, 145, 160, 170, 170

2.  Clean Pull
(85%/3)4

190

3.  Front Squat
(70%/4)5

180

4.  Conditioning
AMRAP 20:
5 C2b
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

R: 7+4 squats

Ub except last set push ups 5-3-1-1

10/25/16

Tuesday - 10.25

AMRAP in 25 minutes

From 0:00-5:00

16 calorie Row

16 Box Jumps (24/20 in)

From 5:00-10:00

16 DB Thrusters (#25)

16 Pull Ups

From 10:00-15:00

16 Burpees

16 Dumbbell Snatches (#40)

From 15:00-20:00

16 Mountain Climbers

16 Kettlebell Swings (#53)

From 20:00-25:00

16 Push-Ups

16 Sit-Ups

*With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).

Thruster set: 3+6 ub

Burpee set: 2+13 db snatch ub

Mtn climb: 4+7 Kbs ub

Push ups: 3+13 push up broke on second set of push ups on.

Row: 2+4 cals ub

Total reps: 499

10/21/16

12min amrap

12 wallball 20

12 push ups

12 slamball 30

15 cal assault bike

R: 5

12min emom

3 strict muscle ups

6 kipping hspu

3 rounds:

2 tgu ea arm 53#

12 ghd

30 sec front plank

15 sec side plank ea side 

10/20/16

3 rounds:

15-12-9

Db box step ups, 35 ea hand

Front squat 165

Rest 2min

R1: 8:33

Fr sq 5-5-5, 6-6, 5-4

Dropped to 135

R2: 6:52

8-7, 7-5, 9

R3: 6:21

10-5, 12, 9

HAPPY 6th BIRTHDAY NATALY!

10/18/16

For time:

27-21-15-9

OHS 95

Bar Over Burpees

Time: 13:43

Slight back tweak in the 21 set of OHS. Killed a minute working that out.

OHS were 15-6-6, 8-7-6, 8-7, 9

10/15/16

18min amrap

15 box jump over 24

12 Kbs 70

9 ring dips

R: 9+3 bjo