august 27, 2015

3 sets- not for time:
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring chin-up 3 (2/1), 3 (1/2), 3 (1/1/1)
3-5 stationary dips 3/3/3
30-45 sec nose and toes against wall hs hold 30/30/30

A. BTN Strict Press; 8,8,8; rest 2-3 min 55/55/55

B. Hang Squat Clean; 3 reps every 90 sec; 10 sets- building sets from 65% and staying moderate
120/120/125/125/130/130/135/135/145/145

+

FT:
30 strict pull ups
* Every break run 200m
31:31 (3/2/2/2/2/2/2(13:08)/2/2/2/1/2/2/2/1/1)

august 13, 2015

3 sets not for time
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring pull ups 1,1,1/2,1/2,fail on 3rd
3-5 ring dips 3/3/3 all with a red band, can't do these unassisted
14 hollow to arch swing on rings having a hard time holding onto the rings

A. Build to 1rm strict press 90 (2 failures at 95, 1 failure at 93)

B. Strict press 31x2 at 75% A for 3 sets of 2 reps (67.5) 67- done

C1. 100m farmers carry 70#/h; rest 30-45 sec had to rest at 50m, 15 sec
C2. Russian KB swings 30 at 53#; rest 30-45 sec 2 sets of 15
C3. Seated Arnold press 10-10-10; rest 90 sec 15# no breaks

D. FS hands and head tripod practice 5-8 min

E. AMRAP HSPU 1 set 0

+

10 min AMRAP @ 80%
200m run
10 wall balls 14# to 10' UB
2 strict pull ups singles
4+1 I went a little too fast

august 8, 2015

3 sets - warm-up pace:
12 hollow body rock
6 belly facing wall shoulder touches
1 negative ring dip (aim for 10 sec descent)
1-3 neutral grip pull-up on rings- strict
Done

A. bench press; 10-8-6; rest 2-3 min 75/85/95
B. emom 10 min
odd- T2B amrap -3 6/5/5/5/5
even- in place reverse lunge- dbl kb fr; 14-16 total- 35# 14s
+
30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
24/21/15/14
+

20 min aerobic work @Z1- your choice Run/walk

august 6, 2015

6th
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 all strict this time
10 arch to hollow swings on rings 10/10/10

A. Strict Press; 6,4,2,6,4,2- waveload; rest 2-3 min 60, 70, 80; 65, 75, 85 no misses

B1. FW; 100m x3 sets- tough; rest 30-45 sec 70# had to break about every 25m
B2. Russian KBS; 35 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2;8-10 reps x3 sets; rest 90 sec. 10/10/10
C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
row 250m
10 DL- 115#
6 T2B- UB
3+9

july 30, 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; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

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

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row

july 25, 2015

3 sets - warm-up pace:
12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 6-7 sec avg
1-3 neutral grip pull-up on rings- strict 3/3/2

A. bench press; emom 8 min; 2 reps @100# no failures
B. emom 10 min
odd- ball slams x10-12 12's @ 20#
even- in place reverse lunge- single kb; 6-8/leg- 35# 8's

+

30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
25/24/17/14

+

20 min aerobic work @Z1- your choice walked

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 19, 2015

3 sets - warm-up pace:

12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 7/7/6 sec
1-3 neutral grip pull-up on rings 3 (Are these supposed to be strict? I've been kipping but since you've put so few in I'm second-guessing myself.)

+

A. Power Clean Bench press; Build to a 1 RM 125, not close grip. Can't do PC because of calf. 
B. FT: 25 PC Bench press @ 75% A. 93# 4:55

C1. DB bench press skull crushers @31x0; 8-10 reps x3 sets; rest 45 sec. 10# dumbbells at same tempo
C2. in place reverse lunge- single kb; 4-6/leg x3 sets; rest 90 sec. 26#, can go up.

+

30 sec AD @ 90%
30 sec AD @ easy spin
x21
done

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)

september 21, 2014

Began MU progression

3 x 10 pull ups on rings
2 x 15 arch to hollow swing on rings
hamstring stretches (pike seated, toe touch, box hamstring)
hollow hold :30/:30 x 3
hollow rock tabata :20/:10 x 8

Oly

Snatch 3 x 3, 2 x 2, 3 x 1 built to 74%
Clean and Jerk 2 x 3, 2 x 2, 3 x 1 built to 74%