1/6/14 Busy Monday

3PMA. paused good morning @3211; 2-3; rest 2-3mins x 4 
95/145/175/205


B. halting snatch DL pause 2-3sec at below knee + hips; 2, 2, 2, 2; rest 2-3mins 
145/195/245/245


8mins 85% effort 
Row 200m 
20 step ups 24"
10 CTB chin ups

4+100M 

rest 5mins 

8mins 85% effort 
10 PC 95# 
30 DU 
10 wall balls 20# 10' target 

4+30

rest 5mins 

8mins 85% effort 
12 GHD situps 
10 bar facing burpees 
8 Med Ball front rack forward lunge 80#

5+8

1-4-14 New Year Open

A. CL DL x 1/CL pull x 1/HCL pull x 1/PC x 1; rest 2mins x 5-6 (work contact with hips) 

B. 5 x 3 Power Clean @ 205

4 rounds for time
2 rope climbs 15'
5 DL TnG 275#
30 unbroken DU 
5:05

10 Min rest

Elizabeth
21-15-9
135# PC + RD
4:44 (4:14 PR)
Rest 1 Min
21-15-9
135# DL + HR Push-up
4:11
(Arms were dead)


PM
Row 500m 1:51/500m pace
rest 2min x 10 rest 4mins after 5th row 

Held all rows at or just a hair below 1:51
Felt good

1-3-14 It's a NEW YEAR!

3rd
A. emom - back squat @20X1; 50%ish + chains x 2-3 - 10mins 
No chains - used #185 each set

B1. CTB chin up x 12; rest 5sec
B2. 15 DB thrusters 50#/hand; rest 5sec
B3. CTB chin up x 12; rest 3mins x 3 
Went all unbroken sets
1:24
1:26
1:42
= 10:32 (mins 6 min for rest)

+
12mins 80-90%
3 wall walks
10 double KB FR reverse lunge 2pd/hand
10 T2B
10 BB front rack walk lunge 155#
3 burpee MU 

Did 6 strict deficit HSPU's (for wall walks)
135# FR Rev Lunge

3 rounds

Jan 2nd 2014

A. high hang snatch pulls straight arms; 2, 2, 2, 2, 2; rest 2mins 
B. RDL @3211; 3-4; rest 2-3mins x 4 

175*4
195*4
245*4
245*4
245*4

+ 

4sets 
8 KBS 2pd; rest 10sec 
6-8 wtd back ext @2022; rest 10sec
10 jump lunges switch legs each rep; rest 2mins 

+

5 sets 90% aerobic:
Run 200m 
30 DU 
15 air squats 
5 burpees 
rest 90sec 

1:29
1:24
1:24
1:23
1:25

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

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

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