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

july 18, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 36/45/45
3-5 ring chin-up 5
3-5 dips @ 3010 5
10 arch to hollow swings on rings 10

+

A. Strict Press; 5,4,3,4,3,2- waveload; rest 2-3 min 65/70/75, 70/75/80

B1. FW; 50m x3 sets- tough; rest 20 sec 70lb kettlebells
B2. Lying prone row @3032; 5-6 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# db

C. 5-8 min head and hands free standing tripod hold practice This was interesting. 8 min here, got better as time went on. For a while I couldn't put my feet straight up without toppling over onto my back. 

+

10 min @ 80%
Run 200 kept it easy here bc of calf
10 Wall Balls- 14# 10'
3 T2B
4+1 (completed run)

june 17, 2015

A. BS @ 20X1; 5 reps x 3 sets- stay below 70%, work speed out of bottom; rest 2-3 min 95/115/135

B. Wtd strict pull up- build to a 3 RM 5# shockingly

C. 2 amrap sets of 80% of B; rest as needed even more shockingly, 4/3 at 4# 

D. lying prone row on incline bench- semi-supinated grip @31X2; 4-6 reps x 3 sets; rest 90 sec 20# x 6/6/6

+

FT @ HARD effort:
9-6-3
Row cals
burpee over rower
2:28

Rest 5 min

3 sets @ hard effort:
2 wall walks
25 DU all UB
6 DB man maker- moderate 20#
10 cal row
rest walk 3 min
2:44/2:38/2:26
I had 10 min rest between sets 2 and 3 because someone walked in looking for info. 

april 29, 2015

A. High hang snatch from blocks; 3-3-3-3-3; rest 2-3 min Really focusing on technique. Still kind of hit or miss, I'll get two or three really good in a row then bounce one off my hips or something dumb. The average is getting way better though. 

35, 45, 55, 65, 75

B1. FW- 53#/h; 50m x 3 sets; rest 45 sec done
B2. Prone DB row @ 2022; 6-8 reps x3; rest 45 sec- bench at ~45 deg., semi-supinated grip 15# felt better with semi-supinated grip. Can move up to 20# next time.

+

3 sets- change order each set:
Run 400m
10 bj-sd 20"
10 ring rows
10 PC 75#
10 squat jumps
Rest 1:1

Set 1 - 1-5 as written 4:38
Set 2 - Box jump, ring rows, run, PC, squat jumps 4:18
Set 3 - Ring rows, squat jumps, box jumps, PC, run 4:15

march 25, 2015

A.emom 10 min- 3 tng squat clean @70% 1rm 125, this just really sucked.

B1. scap shrugs @ slow tempo- set up like about to do a pull up and engage scap and shrug, 8 reps,  rest 60 sec. 8/8

B2. strict pull ups amrap -1, do until 1 rep  short of failure, rest 60 sec. I didn't really realize until today that I wasn't sure if you meant this to be unbroken on the bar or with short breaks, so I did both. First set 3 singles, ~30 sec rest between each. Second set 2 without dropping. I was just sort of guessing I'd fail or almost fail the 3rd one since I both suck at these and the 2nd was a little bit of a struggle. Starting the pull up is getting easier though!

B3. Prone DB rows @21x2- bench about 45 deg, chest on bench, palms facing each other;, 8-10 reps; rest 90 sec., x2 sets 10 reps with 15# dumbbells. I don't feel my left shoulder blade sliding/moving like it should... I'll talk to Brian about it this week when I see him. No pain, just doesn't feel right.

+

8 min amrap

100 DU DU sucked today

45 Thrusters- 65# 7/7/7/7/7/5/5

amrap burpee box jump overs- facing box- in remaining time 20

- pick up speed every 2 min I'm not very good at that. Maybe I start too fast?