Friday, November 7, 2014
11.6.14
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
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
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
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
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
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 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
For time: 20 deads, 400 m run, 20 hang cleans, 400 m run, 20 shoulders to over head (all at 135#)
6:05
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
Went 5/9, last warm-up squat felt heavy, weighted in at 214.
Squats: 445.4 / 474 (slow) /
Bench:
Deads: 518 / 551 /
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
10.13.14
Every 30 seconds for 10 Minutes: 1 Power clean and Jerk
@225
"Jackie"
1000 m row, 50 thrusters (45), 30 pull ups: 9:42
@225
"Jackie"
1000 m row, 50 thrusters (45), 30 pull ups: 9:42
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