Sunday, April 20, 2014

Deficit push ups, Squat Jerk- PR

Day 68

A1. Deficit (95# plate) Hands Release Push Up x 60 seconds
27, 30, 29
A2. 1-arm DB High Pull 3 x10 (add load as able)
20, 30, 30

B. Spend 10 Minutes Practicing the Squat Jerk
125 squat jerk- 130 push jerk pr

For Time:
C. Run 800 meters
    30 KB Swings 44#
60 Sit Ups
Run 400 meters
20 KB Swings
40 Sit Ups
Run 200 Meters
10 KB Swings
20 Sit Ups

9:06

Thursday, April 17, 2014

Continental Clean Max- 150# PR

Day 67


A. Continental Clean x Establish a Max - 150#- this may be the ugliest lift on earth



B1. 8 x 4 Tall Box Jump (add height as able-start ~30-32”, no running start)
32”- accidentally did 4 sets of 8 reps
(perform waiter’s squats every other round of box jump)


B2. 1-arm Waiter’s Squat 4 x 10 (add load as able)
35, 45, 50# all by 10

MU and 100 pistols

Day 66

10 Min Muscle Up Practice

5 Rounds for time
20 Pistols ( alt sides)
10 KB cleans - used 2 35# KBs
10 Burpee Box Jumps- 10’ box
12:16

Wednesday, April 16, 2014

DLing and Stress

Day 65

A. Establish a heavy deadlift-if feeling it, go for it!
210- then I cried a bit- stressful week and it’s showing in my strength.
B. 4 Rounds
**with attention to form and positioning over intensity
45#
60 feet x 1-arm DB overhead Carry (weaker arm first)
12 x DB Snatch (Alternating: 6/arm)
60 feet x 1 arm DB Overhead Carry (stronger arm second)
10 x Plank Burpee
This was fun.
Rest to recover

3 MIN AMRAP
10 x Weighted Sit up (hold 15-20# slammer overhead)
10 x Bar Dip
2 rounds.

C. Airdyne cooldown 10 Min

Monday, April 14, 2014

Paused FS and Max Box Jump

Day 64

A. 2 s Paused Front Squat x 5 sets x 3 reps @ 70% 1RM.
115#
B. Establish a Max Box Jump (can start with a run)
40”
C. 3-4 Rounds
200 meter run
8 Hang Log Cleans 65#
4 Burpee Box Crawl Overs (Jerk Blocks at Eyes)
2 Wall Walks
Rest Until feeling Rested again b/c work=attack mode (if you’d like, use biofeedback)

Didn't time, moved steady

Saturday, April 12, 2014

30 minute AMRAP

Day 63.


A1. BTN Push Press 3 x 8 60# add load as able
65#, 75, 85 all x 8
A2. Kneeling Torso Row 3 x 10 35# add load as able
35#, 40, 35 all x 10
B. 30 MIN AMRAP
1 K Row
90 Double Unders
80 Walking Lunge
700 M Run
60 Wall Ball
50 KBS
40 Box Jump
30 Burpees
20 T2B
10 TGU (5/Side)

1 full round + 961m

Thursday, April 10, 2014

Yoke Carry, PR HS walk, C2B, S2S and AD

A. Yoke Carry x 185# (try biofeedback here); if you do not test short at 200 meters than stop
UB

B. 3-4 Attempts at Max Effort Unbroken HS Walk
40ish feet



4 Rounds
45 seconds x ME C2B (Sup is ok :)) 13, 11, 10, 11
15 seconds x Rest
45 seconds x Stone to Shoulder + Squat 60#  6, 6, 6, 6
15 seconds x Rest
45 seconds x Airdyne 9, 8, 8, 10 cals
15 seconds x Rest