A. Build to a tough OHS - quickly
2 x 3 @ 135lbs; 1 x 3 @ 165lbs; 1 x 3 @ 185lbs; 1 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs;
1 @ 255lkbs; 1 @ 265lbs
the squats felt good the limiting factor was locking out the jerk
B. Build to a tough Power Snatch - quickly
3 @ 135lbs; 2 @ 145lbs; 2 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs
C. Build to a tough full snatch - quickly
3 @ 135lbs; 2 @ 155lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 205lbs (F) getting tired and sloppy 2 attempts and done
3 Hours rest
21-15-9
squat clean @ 135lbs
ring dips
6:40; felt slow on SC breathing got heavy quick
Close Grip Bench Press
4 x 8 @ 135lbs
2 x 6 @ 165lbs
2 x 6 @ 195lbs
2 x 5 @ 215lbs
2 x 3 @ 235lbs
1 @ 255lbs
1 @ 265lbs
1 @ 275lbs
4 -23-13
A. 1 1/4 Front squat
3 x 3 @ 135lbs
3 x 3 @ 165lbs
3 x 3 @ 195lbs
5 @ 225lbs
4 @ 245lbs
3 @ 255lbs
2 @ 265lbs
1 @ 275lbs
B. 1 hang squat clean + 3 push jerk - build to a heavy complex
2 @ 135lbs; 2 @ 155lbs; 1 @ 175lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs didn't lock out last jerk
C. 3 Rounds
10 shoulder to OH @ 205lbs
5 rope climbs to 15 ft
13:02 shoulders got smoked
rest 3 hours
5000m row - 18:03.5; I was shooting for sub 18, i feel like i could get it soon
rest 10 min
10 min Double Unders (sets of 25 unbroken)
10 complete sets
8 failed sets
I need work here bad, I have always disliked DUs - got a side stitch early on
4-24-13
EMOM for 20 min
even: 5 dead lifts @ 315lbs
odd: 3 parrellette HSPU just had these made 1st time to use them - all unbroken except the 7th set
15 min AMRAP
350m row
10 KBS @ 2 pood
5 burpee
30 double unders
5 + 110m
3 hours rest
A1. 25 GHD sit-ups x 4
A2. 15 strict K2E x 4
B1. 8 Powell raises @ 31x11; @ 20 lbs x 5
B2. 8 good mornings @ 31x1; @ 115lbs
4-25-13
30 sec. airdyne @ 90% above 400w
30 sec. airdyne @ 50% 90 - 145w
x 30
273 avg. watt
581 cal
60 sec. FLR (rings); 30 sec. rest x10
4-26-13
A. 3 TnG squat snatch - build to a max increasing weight by 5 lbs
1 @ 135lbs; 1 @ 140lbs; 1 @ 145lbs; 1 @ 150 lbs; 1 @ 155lbs; 1 @ 160lbs; 1 @ 165lbs; 1 @ 170lbs;
1 @ 175lbs; 1 @ 180 lbs; 2 x 2 @ 185lbs failed on 3rd rep each time
B. 3 Rounds
10 hang power clean @ 225lbs
10 paralette HSPU
10 box jump @ 36''
13:40ish; the HPC were the worst part - heavy and slow. did a set of 3 and 2 quick singles the first round and was gassed - all others were singles with several breaths between each. PHSPU were good first 2 sets were 3,3 2,2 - third set after the triples shoulders were shot and did singles. Box Jumps were fast
rest 3 hours
Press Bench
5 x 3 @ 115lbs 3 x 5 @ 135lbs
5 x 3 @ 135lbs 3 x 5 @ 165lbs
3 x 3 @ 145lbs 3 x 5 @ 205lbs
3 x 3 @ 155lbs 10 x 3 @ 225lbs
3 x 2 @ 165lbs
4-27-13
20 min AMRAP
400m run
20 wall balls @ 30lbs
20 C2B pull-ups
4 +400m 34; we did this at the new gym downtown - this was our first day open and we don't have the 100m and 200m marked yet. so we just guesstamated. all WB were unbroken
rest 3 hours
35 - 20 - 15
power snatch @ 95lbs
ring dips
10:59; not happy about this time. Gabrielle and I did this after our classes and I was pretty tired after the first AMRAP. the snatches felt good but the ring dips were horrible my shoulders didn't want to work
4-28-13
Track workout
1/2 mile jog
+
100m walk
100m @ 100% 12 sec avg
x 4
+
100m @ 65%
100m @ 85%
x 8
rest 1 hour
For Time
30 dead lifts @ 315lbs
30 Muscle Ups
30 S2OH @ 205lbs
30m Handstand walk
30 GHD sit-ups
30 pistols
26:48, this was tough - the weights were heavy so the sets got broken up on the first three movements. Kept form as my focus - even though it took longer than I wanted I felt good throughout and after
So I thought that I would leave y'all with a video from a bad ass band that I came across this week.
Here is "Hex" from Opossum Holler - enjoy!
No comments:
Post a Comment