11/18/13

5 Rounds with a partner.

20 Box jumps – 24″

Max DB snatches while other is working – 70#

 

 

Back Squat

8 – 315#

5 – 335#

5 – 350#

5 – 355#

3 – 360#

 

3 Rounds.

Max Bench 225#

Rest 30 Seconds

15 GHD Sit-ups

Rest 30 Seconds

 

10,6,5

Advertisements

11/10/13

AMRAP 8 Minutes.

15 Sit-ups

15 KBS – 70#

15 Push-ups 

Got 6 Rounds + 15 Situps

Rest 3 Minutes into.

 

EMOM 10 Minutes.

4 Muscle ups

 

 

 

Back Squat

Up to a solid 5

355# In my Inov-8s 

11/8/13

8 Rounds.

20 Seconds AirDyne Sprint

20 Seconds rest

 

Rest 8 Minutes.

 

8 Rounds.

20 Seconds AirDyne sprint

20 Seconds rest.

 

 

 

Work up to a heavy weight on the complex.

1 Power clean + 1 Hang clean + 1 Front squat + 1 Jerk

285#

 

Then Hit a 300# Hang clean PR!

Then hit a 305# Clean and Jerk PR!!

 

 

 

 

AMRAP 7 Minutes.

15 Toes 2 Bar

15 OHS – 115#

Got 5 Rounds

 

 

100 Hip Ext. Not for time.

11/7/13

Alternating Tabata.

Double Unders

Pistols

 

 

 

 

Bench Press.

5-5-5-3-3-3

225, 245, 255, 265×2, 255, 265

Then a heavy not max Single.

285#

 

 

EMOM 10 Minutes.

2 Power snatches + 2 Hang power snatches

155 x 3 Minutes

165 x 4 Minutes

175 x 3 Minutes

 

 

 

50 Evil Wheels not for time.

11/5/13

5 x 750 Meter Row

Rest 1:1

Averaged 2:45 rounds 

 

 

 

EMOM 10 Minutes

Even – 10 Hang power cleans @ 185#

Odd – 12 Burpees over the bar

 

 

 

3 Rounds.

10 Deadlifts – 365#

Rest 45 Seconds.

15 GHD Sit-ups 

Rest 45 Seconds.

 

 

Every 30 Seconds For 4 Rounds

4 Parallete HSPU

Then, EMOM 4 Minutes.

4 Parallete HSPU