B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
62 reps.
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
1 round plus 12 reps.
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
1 round plus 30 reps.
Shoulder to overhead destroys me.
September 6th, 2013
A.
3 sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
1 round plus 30 reps.
Shoulder to overhead destroys me.
September 6th, 2013
A.
3 sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
125,135,145
B.
Take 20 minutes to today’s 1-RM Snatch
Take 20 minutes to today’s 1-RM Snatch
190. missed 205 split snatch. very close.
C.
Take 20 minutes to today’s 1-RM Clean & Jerk
Take 20 minutes to today’s 1-RM Clean & Jerk
275. 10# PR. missed jerk at 255,265 and 275x 2 before finally hitting. Pumped to hit 275.
D.
Front Squat
Rest 2 minutes between sets
3x255,2x270, 1x285 3x275, 1x290. Shut it down here. Nothing left after all the cleans.
September 5th, 2013
Run 800m - 2:41
Rest 3 minutes
Run 400m - 72s
Rest 90s
Run 400m - 79s
Airdyne and light swim cool down. Active rest.
September 4th, 2013
A.
4 sets of:
Clean x 1 rep
Rest 2 minutes
Front Squat
Rest 2 minutes between sets
3x255,2x270, 1x285 3x275, 1x290. Shut it down here. Nothing left after all the cleans.
September 5th, 2013
Run 800m - 2:41
Rest 3 minutes
Run 400m - 72s
Rest 90s
Run 400m - 79s
Airdyne and light swim cool down. Active rest.
September 4th, 2013
A.
4 sets of:
Clean x 1 rep
Rest 2 minutes
235,245,255,265
B.
2 sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed
2 sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed
285 x 2.
C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 3 minutes between sets.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 3 minutes between sets.
C. 255x4, 285x3, 320x2, 325x2, 330x2. tough. 1RM HBBS was 335 2 months ago. Happy to hit 330 x 2 no problem
D.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:28,1:29, 1:39
September 3rd, 2013
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:28,1:29, 1:39
September 3rd, 2013
A.- shoulder rehab work
B. 3 pos halting SGDL x 3. 155,175,185. with straps
C.Front Squat 255x3, 270x2, 285x1 270x3, 285x1(f rep 2) 300x1 255x3, Fail final 3. I don't bounce back well and make the reps on the sets of 6. Once I build up in a session that's pretty much it for me.
B. 3 pos halting SGDL x 3. 155,175,185. with straps
C.Front Squat 255x3, 270x2, 285x1 270x3, 285x1(f rep 2) 300x1 255x3, Fail final 3. I don't bounce back well and make the reps on the sets of 6. Once I build up in a session that's pretty much it for me.
D. 50 cals on Airdyne. rest 2 mins x 3.
73s,96, 109.
73s,96, 109.
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