july 23, 2015

3 sets- not for time:

30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 4,3,2,4,2,1- waveload, don't hold back; rest 2-3 min 60/70/80; 70/80/90

B1. FW; 75m x3 sets- tough; rest 20 sec 70# kbs
B2. Lying prone row @3032; 3-5 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# dumbbells

C. 5-8 min head and hands free standing tripod hold practice ~6 min

+

10 min @ 80%
15 cal AD
10 DB box step ups- 20" 20#/h
5 goblet squats- 53#
3+9 cal

june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

april 16, 2015

10 min EMOM
odd - 10-12 goblet squat 35# 12's
even - 6-8 PP 65# 8's

10 min EMOM
odd - 6-8 OHS 35# 8's
even - 6-8 push ups 8's close hand, no release

10 min EMOM
odd - 6-8 strict banded pull ups, steady consistent tempo this f**king sucked. 8/8/had to add another red band, 8/8/6 
even - 6-8 DB strict press, mod weight 8's, 20#

Arms felt like lead. Did the crossover symmetry recovery so I'm hoping I don't wake up unable to move. I feel like a tool and a pansy after that last EMOM.