August 27th to September 2nd, 2013

September 1 and 2 -rest. Taking an extra rest day as hamstrings and body feels beat up. Nutrition off this weekend plus water skiing has made me not up for training. will pick up tomorrow.

August 31st
Partner WOD with Ryan and Brian
Teams of 3
Row 4k
Two Ernsberger Hill Runs for each partner
Airdyne 400 calories

took us about 45 minutes, 13 minutes for the team 4k. runs were slow and long. approximately 12 minutes for team 400 calories.




August 30th, 2013

c. CJ EMOM

up to 245. Ugly today. don't seem to have pop on Fridays. 

D.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

230x4, 245x3, 260x2    245x4, 260x3 275x1    235x1.  Left belt at home and that matters for me as sets get heavy.  Only did parts C and D to let shoulder continue to heal. 

August 28th, 2013

A.
6 sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
225,235,235,245,245,245,245F.  couldn't dump weights at 5am. made second rep tough. 

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
265,285, 302, 330  285x 7

C.
3 sets for times of:
15 Chest-to-Bar Pull-Ups
20 Box Jumps Overs (24″/20″)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes

2:12,2:40,2:57.  No lateral jumps. 

August 27th,2013

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

155,165,175

B.
Take 15-20 minutes to today’s 1-RM Split Jerk

265 Tie pr. miss 275

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

pull-ups with 55#. dips 10 per set. 

subbed in 50 DU's 10 burpees, 40 DU's 10 burpees, 30 DU's 10 burpees, 20 DU's 10 burpees 10 DU's 10 burpees. 
4:08. consistent unbroken movement. burpees started to lack a little pop towards end.