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

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

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

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

11/5/14

5th
A. Squat Snatch EMOM; Start at 60% of 1RM, add 10# per minute until failure

120#
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

11/4/14

4th
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

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.