Month: July 2014
tuesday
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
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
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
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
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
