october 14, 2015

A. Snatch DL + hang snatch high pull + snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, a couple things coming together on this. Not perfect, but better.

B. 12 min emom-
odd: tng PC x5- moderate, build per set 75, 95, 105, 115, 125, 130
even: burpee pull ups x6
this was a little bastard--far harder than I anticipated!

+

3 sets @ 95%
12 cal AD
10 front rack walking lunges- 95#
8  burpee over bar
rest 5 min
whew, legs! 1:36, 1:35, 1:39

january 21, 2015 (hallie's bday!)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125
*Set 2 – 10 reps @ 60% 150
*Set 3 – 10 reps @ 70% 180
*Set 4 – 8 reps @ 75% 190
*Set 5 – 6 reps @ 80% 205
Rest 2-3 minutes between sets.

B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups Burpee pull ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

Last week we had some fun with the Kill Cliff ECC’s first event. This week I think you’ll have fun with a variation of the third event. In order to save you from having to use three barbells or switch weights on and off the barbell more than once, I have charitably adjusted the thruster weight to 155/105 lbs – the same as the Overhead Squat. I hope you will appreciate this gesture.

21:59

C.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.

No time

D.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds

No time