june 13, 2015

A. BS @70% x 3 reps; rest 3 min 155
BS @75% x 3 reps; rest 3 min 165
BS @80% x 3 reps; rest 3 min 180
BS @85% x 3 reps 190

B. 4 min EMOM 180# x 2 reps

C1. Double kb front rack lunge in place x 16 total; rest 60 sec 26# kb
C2. Pull ups @ 20X2 AMRAP (-2) use bands to get at least 5 each set; rest 90 sec 6/6/6, thin black band (it's equivalent to maybe 2 reds)

+

30 cal row
20 front squats 105 5/5/5/5
10 pull ups
20 s2oh 105 5/5/5/5
10 pull ups
20 thrusters 105 4/4/4/4/4
30 cal row
14:34

june 6, 2015

A. BS @ 20X1; build to today's 85-90%; then 4-5 sets of 2 reps at that weight; rest as needed 190# for 5 sets. First 4 sets done without belt. Last set with belt. Second rep was always tough, but no failures.

B1. Double KB front rack in place lunges; 14 reps total x 3 sets; rest 60 sec 26#, can go up

B2. Pendlay row @ 20X2; 3-5 reps x 3 sets; rest 90 sec 75#, all 5's, can go up

+

FT:
100 DU

25 burpee box jump overs 20"

20 DL 155#

50 DU

20 DL

25 burpee box jump overs

100 DU

15:30 - 1st set DU 1:23, DL in sets of 5, 2nd set DU unbroken, 3rd set DU about 2 min.