Wednesday, December 5, 2012

Wednesday December 5, 2012

EMOM 5min.
2 Snatch @ 155lb
2 Failed attempts.  One on set 3, one on set 5

EMOM 10min.
1 Squat @ 285
did 6 sets.  Pulled my back while racking set 6.

4 Rounds...
20 Pullup
20 Wall Ball
40 Double Under
1:39, 1:51, 2:24, 3:42

Wednesday November 28, 2012

3 Sets
Ring Row (feet elevated) x10-12
60sec. Rest
Weighted Dip x4-6
60sec. Rest

5 Sets
500m Row
15 HSPU
15 Toes 2 Bar
5 Muscle-Ups
4min. Rest

7:18, 8:21, 8:28, 9:13, 8:58

Wednesday, November 28, 2012

Tuesday Nobember 27, 2012

"Karen"
10:02 (Ball never touches ground, or lean on wall)

60 Step Downs (30 reps per leg)
50 AbMat Leg Lift Situps (25 reps per leg)
40 Pullups
30 DB Push Press (per arm) (35/30)
20 Box Jumps (24/20)
10 Burpees
10:27

Monday November 26, 2012

Build to 155lb Snatch
EMOM 5min. 165lb Snatch
165-165(F)-165-165(F)-165-165

Build to 205lb Clean & Jerk
EMOM 5min. 215lb Clean & Jerk
(Failed Very last Jerk)

3x2 Overhead Squat
185-195-205

2x25 Unbroken Pullup, 3min. Rest
x25 - x15 (then finished x5, x5)

Monday November 19, 2012

Squat
235x5, 265x3, 305x1, 285 3x2

4 Sets...
Press x5
135, 140, 140, 140 (x4)
90sec. Rest
Weighted Pullup x3
26-36-44-53(barely)
90sec. Rest

6min. AMRAP
5 Pullup
10 Burpees
7 +2 Burpees

Saturday November 17, 2012

15min. Snatch
170lb

3rnds
.5mile bike
135lb Snatch x6
Muscle-Up x6
16:23

4min rest

3rnds
315lb Deadlift x10
15HSPU
30 Double Unders
20:34