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 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

may 20, 2015

Rested May 17 through May 19.

Paced my women's class in a 5k today, 32:05. My watch said it was a 5k PR. Maybe? I'm not sure.

+

12 min amrap @ 65-75%
250m row
10 russian KBS- 53#
10 squat jumps- high
10 push ups
4, legs feel tired

september 24, 2014

She/Function (shoulders hurt too bad to do the full She today)

A. FS 20X1; 2, 2, 2, 2; rest 2-3 minutes 85% (Not 85%,155)

B. CGBP 4, 4, 4, 4; rest 2-3 minutes 80% (Not 80%, 85)

C1. 4 sets 35 UB DU; rest 10 seconds (UB all sets first attempt)

C2. 1 1/4 squats x 8 (85#); rest 2 minutes (these were good! man it makes your legs burn even at a light weight. all sets unbroken)

+

3-5 sets of: (4 total)

80 singles

20 russian kbs (did sit ups instead, didn't want to mess with anything shoulder-intensive)

80 singles

20 db hang power clean (25#)

80 singles

20 box jumps

rest 3-5 min (only do rounds 4 and 5 if you've maintained same pace per round so far)

Did 4 rounds, had to leave to get Hallie. Three minutes rest.

1- 5:25

2- 5:12

3- 4:51

4- 4:32

Saw Brian (ART) today, right shoulder has chronic tendonitis (tenosis) and left shoulder has joint issues, possibly a problem with the labrum. Begin heat/ice, no stretching for now, short arc drills at 30 degrees away from body with red band at least 2 times a day, once before the first workout of the day, and continue stabilization drills on left shoulder. Mainly dumbbell presses. 

september 16, 2014

She

A. Jerk cluster; 1.1.1 build to heavy set (rest 15 sec between singles, blocks) Ended up at 125#
B. 6 sets - every 2 minutes PC x 2 (75-80%) 125# here as well
C. EMOM 15 min
Min 1 - HSPU x 8 UB Did as many UB on 2 ab mats as possible each round: 7, 5, 6, 5, 3
Min 2 - GHD sit ups x 8
Min 3 - Russian kettlebell swings x 10 53#
+
3 RFT:
10 dumbbell push press
15 box jumps sd 20"
100 m FW AHAP Substituted 10 banded MU turnover
6:30