kelly

Posted on May 14, 2015 Updated on May 14, 2015

5rds
400m run
30 wbs
30 box jumps

~45ish mins… until we meet again…

TUESDAY

Posted on May 13, 2015 Updated on May 13, 2015

MY NEW SNATCH MAX… SHMEH…

125 – THANKFUL TO BE STARTING SOMEWHERE 🙂

day 2 (sat)

Posted on May 11, 2015

Day 2
For time
Row 250m
15 Kettlebell swings – 70/55#
25 Burpees
15 Kettlebell swings – 70/55#
Row 250m
+
Rest exactly 12 minutes
+
For time
Row 250m
15 Kettlebell swings – 70/55#
25 Burpees
15 Kettlebell swings – 70/55#
Row 250m
+
Rest exactly 12 minutes
+
For time
Row 250m
15 Kettlebell swings – 70/55#
25 Burpees
15 Kettlebell swings – 70/55#
Row 250m

Notes
-Burpee standard; jump/OH clap
-KBS standard; bell bottoms-up

6:57
6:54
6:47

day 1

Posted on May 7, 2015

Day 1
A. Back squat – 1RM – film final set
235. Didn’t film the last set cuz I didn’t realize it was going to be the last set.
Rest exactly 10 minutes btwn A and B
B. Back squat @30X0 – Amrap @85% – film
200/7 reps

+
For time – film
30 muscle-ups
Two scores, first score is max unbroken; second score is time to complete x30
Max was one rep. And I was excited about that

29:47 and I was even more excited about that

monday

Posted on May 7, 2015

5/4

Elizabeth 13:18

end of week

Posted on May 4, 2015

4/30
A. 1 1/4 FS; 3-5×4; Rest 2-3 minutes
175/3 reps
B. Side Plank clamshells; 10/side x4; Rest as needed
completed
C. Prone Sphinx; 10/side x4; Rest 90 seconds between sides
completed
D. Trap 3 raise @1113; 4-6×5; Rest 75 seconds
8lbs/4 reps
+
EMOM 16 minutes
Odd; 25 DU
Even; 2 wall walks

35 du’s. will work up to 50. sorry for being a little bitch about it 🙂
5/1
A. HPC & Jerk; build to a 90% of 1RM in 5 sets
165
B. Halting Clean DL; 3,3,3; Rest 2-3 minutes
155
C. Paused FS @15×1; build to a tough single
165
+
7 minutes @ 90%
20 air squats
10 HR push ups
5 box jumps 20″ with step down
3+8 pushups
5/2
45 minute AMRAP
800 meter run
15 kb swings 1.5 pood – russian swings
5 strict pull ups

run was approximate, 18kg kb
6 rds

tuesday

Posted on May 4, 2015

4/28
A. Snatch DL + PS; 1.1 x4; Rest 2 minutes
122
B. CGBP @3030; 3-5×5; Rest 90 seconds
105/5 reps
C. Pront KB Drag; 10,10,10,10; Rest 90 seconds
Completed
D. Trap 3 raise @1113; 2-4×5; Rest 75 seconds
8lbs/4 reps
+
12 minutes @ 70%
10 meter amoeba crawl – https://www.youtube.com/watch?v=fB5UMsfYKdA
200 meter row

Subbed run
2+crawl attempt

monday

Posted on May 4, 2015

4/27
A. BS @42×1; 2-4×5; Rest 2 minutes
185/4 reps

B. Pendlay row; 3-5×4; Rest 2-3 minutes
145/5 reps

C. Prone Sphinx; 8/side x4; Rest 90 seconds between sides – http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-prone-sphinx/
Completed
D. Trap 3 raise @1113; 3-5×5; Rest 75 seconds – https://www.youtube.com/watch?v=NGghJxgKAjs
8lbs/4 reps
+
20 minute row @ 80%
every 5 minutes complete 3 TGU per side
Subbed run
35lb db