7/30/14

Mobility

3 minute squat test w/ KB

Strength

12 Minutes to establish 3RM thruster

(built up to 165 for 3)

MetCon

For time:

50 Thrusters (95#)

50 C2B pull-ups

50 Wall Ball (20#)

50 ft Handstand walk

(took me 17:56)

7/29/14

Weighted Pull-ups - 5x3:
used: 25/30/35/45/55#

MetCon 3 minute AMRAP x4

5 burpee box jumps (30")
10 KB Swings (32 kg)
20 double unders
2 min rest

1st: 2+2
2nd: 1+ 24
3rd: 2
4th: 2+1

7/23/14

15 minutes to establish 1RM back squat
PR'd with 285#, tried 295# and failed

MetCon - for time:
100 double unders
80 air squats
60 24kg KB snatches
40 30" box jump overs
20 HSPU's

took me 13:52 (KB snatches held me up)

7/24/14

2 Power Cleans EMOM for 10 minutes
start at 70% of 1RM and build up AHAP

started with 160, worked up to 185 for the last 3 rounds.

MetCon - for time:

800m run
21 ring dips
15 dead lifts (225#)
600m run
21 ring dips
15 dead lifts (225#)
400m run
21 ring dips
15 dead lifts (225#)

took me 16:30

7/22/14

5x4 Strict Press
did: 95/115/125/130(only got 2)/115

MetCon - 5 Rounds for Time:
200 m sprint
15 Burpees
2 minute rest

took me 14:46

7/21/14

15 minutes to build up to 1RM front squat: got 255

MetCon - 10 minute AMRAP

5 front squats (75% of your 1RM, no rack)
10 pull-ups
15 sit-ups

I used 185#, did a squat clean for first rep and got through 4 rounds.

7/15/14

12 minutes to develop 1RM Squat Clean/Thruster
Got 185#, tried 195# and failed 3X (got squat clean, couldn't finish the thruster)

MetCon: 20 minute APMRAP
7 T2B
4 Thrusters (155#)
20 Double Unders

got 9 rnds + 7 T2B

7/14/14

"KAREN"
150 20# wall balls for time

finished in 8:22