Saturday, May 10, 2014

5/10/2014


AM
60:00 AirDyne @ Z1, off bike every 6:00 for 6 wall balls @ 20 + 3 burpees

PM
A. Squat clean clusters, 5 x 1.1 tough; :10 rest between singles, 2:00 rest
B. Clean-grip deadlift, 18 x 1 @ 245-275; begin a set every :30
C1. Weighted ring dips, 5 x 2-3, 20X1; :60 rest
C2. CTB pull-ups, 5 x 8 unbroken; :60 rest
+
3 sets:
3 wall walks
:40 unbroken FLR on rings
rest as needed

AM
complete

PM
A. 155-165-175-180-185
B. complete @255
C1. 15, 17, 20,22,25
C2. complete
+
complete

5/8/2014

3 sets:
3 burpee muscle-ups
200m run @ 90% aerobic
2:00 rest
+
3 sets:
20 alternating front rack step-up, 14"
250m row @ 90% aerobic
2:00 rest
+
5 sets:
:12 AirDyne @ 100%
1:48 rest


1:40
1:46
1:50
+
2:40
2:56
3:03 
complete with 105
+
complete

5/7/2014


A. Power clean, build to a touch-and-go 3RM
+
For 22:00:
Evens: 2-3 axel deadlifts, 160-200
Odds: 6 bar-facing burpees
+
Not for time:
20 easy reverse hypers
:30/side plank
15 tougher reverse hypers
:30/side plank
10 tougher reverse hypers
:30/side plank

A. 175
+
complete @200
+
complete


video for 3RM clean

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