2/19/15

A. HSC; 3,3,3,3; Rest 3 minutes

185#
205#
225#
235#

B. FS; 3x3 @ 85%+; Rest 3:00

300#

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:09 split couple rnds 2:10/2:11 when I lost concentration.

2/18/15

A. HPC; 3x3 @ 90%; rest 3:00

205#

B. DB Chainsaw Row; 6-8/arm x4; Rest 2:00 after both arms

80# - 8

+
4 sets 80%
10 pendlay rows 135#
12 ring dips
800 meter run
Rest 2-3 minutes
- all sets same pace

5:02
4:58
4:59
4:56

Running felt good able to hit the 80% which I was not able to do before :O)

2/17/15

A. Barbell Floor Press; 5-7x4; Rest 2-3 minutes

Close grip
135# - 7
155# - 7, 7
175# - 6

B. Rope climb; 4,4,4,4; Rest 2-3 minutes



+
12 minutes @ 80%
800 meter run
5 pull ups
5 HR push ups
- all rounds same pace

4:28
4:35
4:40

Completed 3 rounds.

2/16/15

A. OHS @33x1; 3-5x4; Rest 3 minutes

75# - 5
105# - 5, 5
135# -  4

B. Split jerk; 3,3,3,3; Rest 3:00 - build per set, start heavy

185# - 3
205# - 3, 3,
225# - 3

+
20 minutes @ 80%
500 meter row
10 front rack walking lunges 95#
5 burpee over barbell
- all rounds same pace

3:30 Rnds

2/12/15

A. Thruster from rack; 2-3x4; Rest 2-3 minutes

115# - 3
135# - 3, 3, 3

B. FS; 3x3 @ 80%; Rest 3:00

288# - 3, 3, 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2/11/15

A. HPC; 3x3 @ 85%; rest 3:00

205#

B. Pendlay Row; 6-8x4; Rest 2:00

205# - 8, 8, 8, 6

+
4 sets 80%
6 DB Chainsaw rows per arm 50#
10 ring dips
500 meter row
Rest 2-3 minutes
- all sets same pace

3 min rounds 3 min rest.

2/10/15

A. CGBP @32x1; 3-4x4; Rest 2-3 minutes

135# - 4
185# - 4, 4
205# - 3

B. WCU; 2-3x4; Rest 2-3 minutes

44# - 3, 3, 3,

+
20 minutes @ 80%
500 meter row
12 pull ups
10 burpees
- all rounds same pace

5 rounds 4min each