August 13th, 2013

A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
Bridge-Ups x 3-4 reps of 10 second holds
V-Up x 10-12 reps

complete

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

singles at 235,245,250,255,265F

C.
3 sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Please adhere strictly to the 30 second rest periods.

RD- 10,10,10
CTB 8,7,6

D.
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings 55#
100 Double-Unders

7:22

August 12th, 2013

A.
Hang Snatch EMOM x 15 - building.   Got to 175.  Felt good. Good pull under and actively pressing against the bar is key. 
B.
Snatch High Pull Cluster 1.1.1

175,185,195

C.

Five sets of:

Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

210,220,230x4,230x4,230x4.  Oly shoes, no belt until last set. 

D.
For Max Calories:
5 Minutes of AirDyne
144 calories.  Goal was 140-150.  A little more toughness in middle and ~155 is there. Felt pretty good after so a bit more a hard finish too.

August 10th , 2013
5 a.m.

A. 4 sets Front Squat @ 41x1 x 5-6 reps.
220 x 5 x 4. This tempo is brutal on midline. Very good for my weaknesses through this movement though. 

B.
4 sets for times of:
Run 400 meters
12 Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings - 70#
Rest 4 minutes

3:24, 3:27, 3:20, 4:39 - morning coffee was asking out on the 4th set.