10/27/14

27th
A. FS @30x1; 3-4x5; Rest 3 minutes

225# - 4, 4, 4
245# - 4, 4

B. EMOM 5 minutes; Thruster x3 @135#

C. WTD Pull up @20x1; 2-3x4; Rest 90 seconds

35# - 3, 3, 3, 3

D. DB seated external rotations @3010; 6-8x4; Rest as needed

20# - 8, 8, 8, 8

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 100 meter row

10/23/14

23rd
5 rounds for time...
5 PS 155#
7 HSPU 
14 Pistols

15:12

10/22/14

22nd
A. Press 1RM

165#

B. WTD Pull up 1RM

90#+179#(BW)=269

+
for time:
30,25,20,15,10,5
WB's - 20# to 10 ft
Chin Ups - chin over vertical plane
Double Unders

17:20

10/21/14

21st
A. PC 1RM

245#

B. CGBP 1RM

250# May have been a little fast going down looking at the video. Failed at 255#.

+
8 minutes
max PC at 90% of today's 1RM
- video entire 8 minutes as well as

220# - 17 reps

10/20/14

20th - video max FS
A. FS; build to a 1RM

350#

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

3+13 holy shit that was just as terrible as I remember!!!

10/16/14

16th
A. Segmented Snatch Pull; 2x4 @ 85% of 1RM power snatch; Rest 2 minutes

160#

B. Snatch Pull cluster; 2.2; Rest 20 seconds/Rest 3:00 x2-3 sets

185#
205#
215#

C. Pendlay row; 3-5x4; rest 75 seconds between sides

DND

+
4 rounds for time:
10 rengade rows 35#
12 kb rack walking lunges 1.5 pood per hand
12 pronated pull ups strict

12:24 - That was fun!!!

10/15/14

15th
A. EMOM 8 minutes; pressing snatch balance x2 - you pick weight

95#

B. BS; 10 RM - video max

63% 1RM - 255#

C. EMOM 10 minutes; KB OHS x5 - you pick weight

Double arm - 35#/hand

+
6 sets for time:
1- arm kb thruster 1.5 pood x6 reps per arm
3 wall walks
500 meter row
Rest 2-4 minutes

3:15 - 3 min
3:15 - 3 min
3:05 - 3 min
3:15 - 3 min
3:06 - 3 min
3:08