12/9/14

9th
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

30min

PM:
A. Clean and Jerk; 2-3x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

3x

185#
205#
225#
245#

B. Block Power Snatch EMOM; 2 reps every 60 seconds, start at 60% of 1RM PS

115#
125#
135#
145#
150#

I assumed to failure!
C. Segmented clean deadlift x2 + Hang Clean pull x1; Build complex to something heavy but fast in 15 minutes or less

245#


D. Snatch Grip Push Press (behind the neck); 3-4x4; Rest 90 seconds

4 - 115
4 - 135
4 - 145
4 - 155

+
50 TGU for time 1.5 pood

10:45 - I think thats at least a 2 min PR!!!!!

12/8/14

8th
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

PM:
A. Snatch; 3x3 @75%; Rest 2-3 minutes

150#

B. PC & Jerk; 2x5; Rest 2-3 minutes

220#

C. Block Snatch Pull; 3x3; Rest 2 minutes - speed focus through the middle

240#

D. BS @30x1; 2x4; Rest 2 minutes

310# Felt heavy!!

+
3 RFT
5 strict ring pull ups
10 barbell roll outs

3:30 - Fun

11/26/14

26th
A. 8 minute EMOM; Squat snatch x1 you pick weight

170#

B. 1-arm KB overhead squat @3030; 12-15/arm x3; Rest 75 seconds between arms

25# KB -12/arm x 3 - Ouch!

C. WTD Glute Bridge @11x5; 4-5x3; Rest as needed

315# - 5

+

Subed as we have decided to leave early tomorrow so I will be unable to train and i missed this last week, hope it is OK.

EMOM 20 minutes
Odd: 5 burpee pull ups
Even; 30 double unders

***************************

25 sets
30 second row
30 second rest
- all sets same pace

Did not complete.

12/4/14 - Testing

4th
Row 500m 
rest 90 sec in rower
row 500 m

1:37.1
1:40.1

rest 25 min

for time - 100% effort:
25 DU's
25 PS - 95#
25 burpees
25 DU's

4:05 - That felt worse than when  I first started CF 6 years ago.

12/3/14 - Testing

3rd
5 rds for time:
7 PS - 155#
7 HSPU
14 pistols

14:42

12/2/14 - Testing

2nd
A. PC 1RM

255# - 10# PR
Failed at 265#

B. CGBP 1RM

265# - 15# PR

+
AMRAP 8 minutes
Max power cleans at 90% of today's 1RM

14 @ 230#

+
10 sets
30 second row 90%
30 second rest
- all sets same pace

1:41
1:41
1:41
1:41
1:41
1:41
1:41
1:41
1:41
1:41

12/1/14 - Testing

1st
A. FS 1RM

345#
Failed 3 time at 355#

B. WTD Pull up; 1RM

182+100=282# - Yeah!! I think 10# up

+
20 minute AMRAP
20 thruster 135#
20 pull ups
20 burpees


3+3 Today

3+13 Score 10/20/14