The Iron Never Lies : November 2014

Monday, November 10, 2014

Friday, November 7, 2014

11.7.14

AM: Squats: Worked up to 3x2: 405-425-425

Every 2 Minutes for 10 Minutes run 250m: Range 0:47-0:50

Then, for time:
21-15-9 rep rounds of: Kettlebell swings, goblet squats, and walking lunge with kettlebell (53/35)
*5 Burpee penalty if Kettebell touches the ground*

5:4X

11.5.14

Skill: ~20 Minutes work on Muscle-ups (5×5 hips to rings and 5×3 transitions / other drills as needed)

Worked on some MU doubles

8 Minute Tabata: Rowing: Min. 88

Rest 5 Minutes
Max Burpees in 2 Minutes: 36

11.4.14

Every Minute on the Minute: 2 Push Presses (Increase weight as necessary)

Worked up to 205#

For time:

3 Rounds for time:

250m Row

15 Thrusters (95/65)

15 Pull-ups

Rest 1 Minute Between Rounds (Score total time)

9:4X

11.3.14

Skill: Backsquats: 5×3 (Work up to heavy triple)

Worked up to 2x3 @405, then 2 triples at 425 with green band

Then, “Nancy”
5 Rounds for time: 400 m run, 15 overhead squats

15:XX

11.2.14

Rest Day

11.1.14

Work up to heavy squat snatch : 185
5x2 @155

Bench: 3x5 @275

10.31.14

"Double Death"

"Death by Double Unders" (by 5s)
40+32

"Death by Clean and Jerks"
9+8

10.30.14

16 minutes: work 15, rest 45, alternating Chest to rings and ring dips

15 minute AMRAP: 5-10-15-20 etc rep rounds of:
KBS @52, Push-ups, Abmats

289 total reps

10.29.14

AMRAP: 6 min, 2 min rest, 3 minutes

10 burpees, 15 med ball cleans, 250m run

Keaned 2+1 / 1+6

8 min. tabata: ab mats / planks

10.28.14

Press: 5x5: up to 155

For time: 20 deads, 400 m run, 20 hang cleans, 400 m run, 20 shoulders to over head (all at 135#)

6:05

10.27.14

Backsquats: 3x5 @385 (80%)

AMRAP in 8 Minutes: 30 wall balls, 20 T2B, 10 HSPU

1+25

10.26.14

Rest Day...drove to Asheville, did a little hiking

10.25.14

USAPL Georgia and Southern States Meet.

Went 5/9, last warm-up squat felt heavy, weighted in at 214.

Squats: 445.4 / 474 (slow) /

Bench: ~~330~~ (missed, butt lifted) / 330 / ~~352~~

Deads: 518 / 551 / ~~561~~

Videos to come...if I get around to it. Overall felt good the morning of, but squats had been rough from working on the gym.

Total was 615 (1353) and wilks of 378