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

10/14/14

14th
A. Segmented clean pull; 3x5 @80% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

215#

B1. Deficit Clean Deadlift @21x1; 3-4x4; Rest 60 seconds - start with your feet on 2" platform with weights off platform

205# - 4
295# - 4
315# - 3, 3

B2. DB chainsaw row; 6-8/arm x4; Rest 2 minutes

70# - 8

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 77, 76, 76, 76, 76, 76, 

10/13/14

Fasted Cardio - Bike ride to work

13th
https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit

+
A. EMOM 8 minutes; thruster TnG x3 - you pick weight, bar starts on ground

135#

B. 1 1/4 FS; 1-3x3; Rest 3 minutes

225# - 3
255# - 3, 3

C. EMOM 10 minutes; split jerk x1 @60% of 1RM

165#

+
21-15-9
DB thruster 50#
ring row w/ feet elevated

6:15

+
Zone 1 20 minutes - your pick

Bike - Road