Month: July 2014

tuesday

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29th
AM
Run or row or bike or swim you choose 20-30mins eays pace
Spin bike – 30 mins

PM
4 rounds not for time
2 MU
4 HSPU
8 KBS 1.5pd
Mu’s felt a bit better, strict hspu
+
A. split jerk from rack build to a tough single does not have to be a 1rm
195

B. emom – 12mins
odd – RDL @2111 x 3-4 moderate weight – 145
even – close grip bench press x 3-4 70% of 1rm – 115

C1. push press TnG 5-6; rest 30sec
125 for 5 reps
C2. chin up x 15; rest 30sec
15/15/16
C3. clapping push up amrap; rest 30sec
8/8/8
C3. amrap T2B -1; rest 4mins x 2-3sets
12/12/12

feels like a monday

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28th 
AM 
Row 5k every 1k get off complete 12 GHD situps and back ext 

PM 
A. emom - HSC TnG x 3 60% of 1rm - 8mins 
120 

B. FS @31X1; 4-5x3; rest 3mins 
165 for 5 reps, these were intense 

C. emom - 12mins 
odd - 5-7 HSPU 
even - 40 DU 
6 hspu, 35's and abmat. Du's got tough

D. emom - 12mins 
odd - 10 KBS 1.5pd 
even - BB front rack reverse lunge 4-5/leg moderate weight 
65 for 5 reps

E. emom - 3-5 MU go for the higher number first and try to maintain - 6mins
3/2/3/1/2/1 ... major fail

saturday’s work

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26th
part 1
snatch build to a tough single
165 +10 PR (lifelong goal – bodyweight snatch)

part 2
50 wall balls
20 chin ups
35 wall balls
20 chin ups
20 wall balls
20 chin ups
11:16

part 3
3 rounds for time
10 HPC 115#
10 burpee over the bar
4:13

rest as needed btw parts

7.8.14

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8th aero tester
10 rounds for time
Row 500m
15 burpees

40:24 …sigh

this may have been the hardest thing i’ve done to date. still feeling the effects from it this am 🙂

7.7.14

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7th
A. OHS build to a max
195
B1. BB on back russian step up 8/leg; rest 90sec
45lb bar/20″
B2. wtd chin up 2-3×4; rest 90sec
one set at 30 for 3 reps, 3 sets of 3 at 35
B3. pendlay row 6-8; rest 90sec
8 reps at 145
B4. wtd dip 2-3×4; rest 90sec
one set of 3 at 10, 3 sets of 3 at 15
C. 1MU every 30sec for 10mins same as before focus on form
all reps
+
Row 30sec 97% effort
rest walk 3mins x 4
covered 145-151m each round