25th
A. EMOM 8 minutes; PC TnG x3 @65% of 1RM
160#
B. CGBP cluster; 1.1.1.1; Rest 20 seconds/ Rest 3:00 x2-3 sets
235# - 2 reps failed on 3rd.
230# x2
C. DB 3 point row @20x1; 6-8/arm x2; Rest 90 seconds after both arms
80#
D. Powell Raise @3010; 8RM per arm
20# - Happy, felt good!
+
3 sets
60 seconds kb swings 2 pood - american swings
60 seconds clapping push ups
60 seconds ring pull ups
2:00 rest
- all sets same reps
15-20-12
15-20-12
15-20-12
Tuesday, November 25, 2014
Monday, November 24, 2014
11/24/14
24th
A. FS; 4-6x2; Rest 3 minutes - no tempo
225# - 6, 6
B. EMOM 6 minutes; Thruster x2 @155#
C. WTD pronated Pull up @20x1; 2-3x2; Rest 90 seconds
44#
D. DB seated external rotations @1111; 10-12x2; Rest as needed
15#
+
EMOM 16 minutes
odd; HSPU AMRAP (-2)
even; 100 meter run
A. FS; 4-6x2; Rest 3 minutes - no tempo
225# - 6, 6
B. EMOM 6 minutes; Thruster x2 @155#
C. WTD pronated Pull up @20x1; 2-3x2; Rest 90 seconds
44#
D. DB seated external rotations @1111; 10-12x2; Rest as needed
15#
+
EMOM 16 minutes
odd; HSPU AMRAP (-2)
even; 100 meter run
Thursday, November 13, 2014
13/11/14
13th
5 sets
1.
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
4:35
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order
2.
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
4:46
3.
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
4:30
4.
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
4:20
5.
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
4:30
5 sets
1.
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
4:35
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order
2.
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
4:46
3.
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
4:30
4.
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
4:20
5.
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
4:30
Wednesday, November 12, 2014
11/12/14
12th
A. 10 minute EMOM; Squat snatch x1 @ 170#, 1 rep per minute for 10 minutes
Made it - tough!!
B. 1-arm KB overhead squat @40x1; 6-8/arm x4; Rest 75 seconds between arms
1.5 - 8, 8, 8, 8
C. WTD Glute Bridge @11x5; 10-12x4; Rest 2 minutes
255# - 12, 12, 10, 10
+
25 minutes 80% aerobic effort
100 meter waiter walk 1.5 pood per hand 2 arms at once
75 double unders
500 meter row
3+15m WW
A. 10 minute EMOM; Squat snatch x1 @ 170#, 1 rep per minute for 10 minutes
Made it - tough!!
B. 1-arm KB overhead squat @40x1; 6-8/arm x4; Rest 75 seconds between arms
1.5 - 8, 8, 8, 8
C. WTD Glute Bridge @11x5; 10-12x4; Rest 2 minutes
255# - 12, 12, 10, 10
+
25 minutes 80% aerobic effort
100 meter waiter walk 1.5 pood per hand 2 arms at once
75 double unders
500 meter row
3+15m WW
Tuesday, November 11, 2014
11/11/14
A. EMOM 15 minutes; PC TnG x3 @60% of 1RM
150#
B. CGBP cluster; 2.2.2; Rest 20 seconds/ Rest 3:00 x3-4 sets
210# x 4
C. DB 3 point row @20x1; 4-6/arm x4; Rest 90 seconds after both arms
75# - 6, 6, 6, 5
D. DB Powell Raise @3010; 5-7/arm x4; Rest 90 seconds
15# - 7, 7,7,7
+
5 sets
60 seconds deadlift 185#
60 seconds clapping push ups
60 seconds ring row
3:00 rest
- all sets same reps
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
150#
B. CGBP cluster; 2.2.2; Rest 20 seconds/ Rest 3:00 x3-4 sets
210# x 4
C. DB 3 point row @20x1; 4-6/arm x4; Rest 90 seconds after both arms
75# - 6, 6, 6, 5
D. DB Powell Raise @3010; 5-7/arm x4; Rest 90 seconds
15# - 7, 7,7,7
+
5 sets
60 seconds deadlift 185#
60 seconds clapping push ups
60 seconds ring row
3:00 rest
- all sets same reps
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
Monday, November 10, 2014
11/10/14
10th
A. FS @32x1; 2-3x5; Rest 3 minutes
225# - 3
245# - 3
255# - 3, 3, 3
B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds
44# - 4, 4, 4, 4
D. DB seated external rotations @3010; 12-15x4; Rest as needed
12# - 15, 15, 15, 15
+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 10 cal AD
A. FS @32x1; 2-3x5; Rest 3 minutes
225# - 3
245# - 3
255# - 3, 3, 3
B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds
44# - 4, 4, 4, 4
D. DB seated external rotations @3010; 12-15x4; Rest as needed
12# - 15, 15, 15, 15
+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 10 cal AD
Thursday, November 6, 2014
11/6/14
6th
5 sets
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order
1.
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
5:15
2.
10 power clean 135#
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
5:13
3.
10 HSPU
10 power clean 135#
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
5:08
4.
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
500 meter row
10 burpees
5:01
5.
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
500 meter row
5:03
5 sets
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order
1.
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
5:15
2.
10 power clean 135#
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
5:13
3.
10 HSPU
10 power clean 135#
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
5:08
4.
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
500 meter row
10 burpees
5:01
5.
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
500 meter row
5:03
Wednesday, November 5, 2014
11/5/14
5th
A. Squat Snatch EMOM; Start at 60% of 1RM, add 10# per minute until failure
A. Squat Snatch EMOM; Start at 60% of 1RM, add 10# per minute until failure
120#
130#
140#
150#
160#
170# - Failed
130#
140#
150#
160#
170# - Failed
B. 1-arm KB overhead squat @32x1; 3-4/arm x4; Rest 75 seconds between arms
53# - 4, 4, 4, 4
C. WTD Glute Bridge @11x5; 6-8x4; Rest 2 minutes
225# - 8, 8, 8, 8
+
25 minutes 80% aerobic effort
100 meter waiter walk 1.5 pood per hand - 1 arm at a time
75 double unders
500 meter row
4 + 15m WW
Tuesday, November 4, 2014
11/4/14
4th
A. EMOM 10 minutes; PC TnG x3 @60% of 1RM
A. EMOM 10 minutes; PC TnG x3 @60% of 1RM
150#
B. CGBP cluster; 2.2.2.2; Rest 20 seconds/ Rest x 3-4 sets
200#
C. DB 3 point row @20x1; 10-12/arm x4; Rest 90 seconds after both arms
60# - 12, 10 ,10, 10
D. DB Powell Raise @3010; 12-15/arm x4; Rest 90 seconds
10# - 15, 15, 15(R)12(L), 15
+
5 sets
60 seconds deadlift 155#
60 seconds RIng push ups
60 seconds ring row
3:00 rest
- all sets same reps
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
Monday, November 3, 2014
11/3/14
3rd
A. FS @32x1; 2-3x5; Rest 3 minutes
225# - 3
255# - 3
275# - 3, 3, 2
B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds
44# - 4, 4
35# - 4, 4
D. DB seated external rotations @3010; 12-15x4; Rest as needed
15# - 15
+
EMOM 20 minutes
odd; wallballs 20# 10' target x17 reps
even; 16 cal row
Not sure if this rep count was correct bc I failed at 8min where I could not fit the reps into the 60 sec let alone 30 sec work/rest. I cut the reps to WB - 12/ Cal - 10 and was able to maintain a tough 30/30 work rest for the remaining 12 minutes.
A. FS @32x1; 2-3x5; Rest 3 minutes
225# - 3
255# - 3
275# - 3, 3, 2
B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds
44# - 4, 4
35# - 4, 4
D. DB seated external rotations @3010; 12-15x4; Rest as needed
15# - 15
+
EMOM 20 minutes
odd; wallballs 20# 10' target x17 reps
even; 16 cal row
Not sure if this rep count was correct bc I failed at 8min where I could not fit the reps into the 60 sec let alone 30 sec work/rest. I cut the reps to WB - 12/ Cal - 10 and was able to maintain a tough 30/30 work rest for the remaining 12 minutes.
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