June 6th to June 12th, 2015

Friday June 12th, 2015
A. Back Squat - build to a tough 5.  - 295. Bit more here
B. Hang Clean. Clean.   build to tough 1.   235.
C. GH Raise @2020 x 10 reps x 3 sets.
D. 400m farmers walk with 80# DB/ hand.  6:40

Thursday June 11th, 2015 - rest

Wednesday June 10th
A. Push Press. Split Jerk - Built to 225.

B. Run 200m
20 KBS - 70#
10 burpees
rest 2 mins x 4.

Tuesday June 9th, 2015
Every 5 mins start a set.
Row 500m
12 pull-ups
9 hand release push-ups

2:28,2:10,2:24,2:08, 2:26, 2:13.   I ran 400m on sets 2,4,6.

Monday
last WOD at CFB
A. Power Clean max - 275.  Failed 285.

B. Open 14.4
14 min AMRAP
row 60 calls
50 T2B
40 WB
30 PC - 135#
20 muscle-ups

I got through 8 muscle-ups.  Toes to bar started with 7s for about 5 sets then 3-5s to finish. Low back fatigue seemed to be limiter here.  On PCs breathing and low back was limiter.

Sunday
Runs
100m rest 30s x 6.   all 17 and 16s
200m rest 60s x 4   34,34,36,36
400m rest 90s x 2   1:27,1:29
I'm out good running shape.

Saturday June 6th, 2015
Jackie - 5:57.   PR is 5:56.  Row in 3:27, thrusters 32/18.   pull-ups unbroken.