Monday, December 30, 2013

12-30-13


1030-AM
A. good morning @3211; 3-4; rest 2-3mins x 4
B. emom - segment snatch DL pause 1" off ground/knee/hip all pauses 3sec - 8mins
+

8mins 85% effort
Row 150m
10 KBS 2pd
10 goblet squats 2pd 

4 rounds

rest 5mins 
8mins 85% effort
30 DU
A- bike 3cals
5 HSPU

6 Rounds + 30


rest 5mins 
8mins 85% effort
7 burpee jump over box
7 PS 75#
10 walking lunges 

4 rounds + 9
330-PM
Z1 Row 6k easy pace 

25:39

Saturday, December 28, 2013

12/28/13 Sa-turd-day

9am - fasting

Row 500m 1:51/500m pace
rest 2min x 8 rest 4mins after 4th row 

1:51.8
1:51.5
1:50.7
1:50.5
1:50.4
1:51.3
1:50.3
1:50.9


2PM
A. Sn DL x 1/Sn Pull x 1/PS x 1; rest 2-3mins x 6 - work on mechanics

stayed light, worked in mechanics

+
5, 4, 3, 2, 1
burpee chin up
db clean and jerk heavy

2:45 -  used 165# BB (saved wrist)

+
4sets 80-90% effort
AD 30cals
20 T2B
15 burpee jump touch 6" target above reach
12 db thruster tough
5 MU
rest 5mins
switch the order of the movements each set record times for all of them


3:47
3:57
4:21
4:27
used 45#h DB for thruster

Wednesday, December 18, 2013

12/18/13

5/1 x 3 warm-up (15 min)

5 sets:
OHS from rack - 5 reps - add per set - tempo @ 22X1
rest 10 sec
15 unbroken WB's - 20# to 11ft
rest 10 sec
15 unbroken CTB chin ups
REST walk 2:30 b/t sets
 
Subbed - Front Squat 205#
Everything unbroken - worked on breathing
rest as needed (rested 10 min)
 
for time:
10 barbell back lunges - 135# - bar from ground
3 RC - 15'
10 barbell back lunges - 135# - bar from ground
2 RC - 15'
10 barbell back lunges - 135# - bar from ground
1 RC - 15'
10 barbell back lunges - 135# - bar from ground
 
3:41
 
 

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