september 2, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec
2-4 skin the cat (strict as possible)
35-50 sec arch hold
16-24 sec/leg - hold bottom of pistol
5/leg kb romanian deadlift

+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)- False Grip! Make sure you are doing it right!

A1. Wtd. pull up; 1 rep tough- control negative x5; rest 45-60 sec 5#/7.5 for the rest of the sets- no failures
A2. Wtd. negative pull up- negative only; 2 rep tough x5; rest 45-60 sec 7.5# for all
A3. ARMAP kipping pull ups x5; rest 2-3 min 6/6/10/9/13 (grip was an issue here--playing around with how to regrip)

B. hang power clean- build to a tough double in 12 min 145# (failed second rep of 155#)

+

25 sec Prowler- heavier than last week 110#
5 squat jumps
rest 2:30-3:00 min
x4-5

july 8, 2015

A. Every 75 sec- 2 tng squat snatch- add weight each set- 8 sets 55/65/75/80/85/90/95/105 (missed the second rep.. tried again, missed the second rep again)

B. 20 sec Prowler Push- heavy Rest 2:40 x3 sets 140 not including sled

Rest as Needed

For Time:

25 Pull Ups
+
2 Rounds
400m Run
25 Box Jumps- step down 24"
25 DU's
+
25 T2B
13:05