Thursday, August 14, 2014

8/14/2014


A. 1 push press + 2 push jerks + 2 split jerks, 5 x 1 moderate; begin a set every :90
+
10-7-4 for time:
Muscle-ups
Ball slams, 30
Wall balls, 30 to 9
+
3 sets:
:40 row @ 97%
5:00 rest

A. 125-135-145-150-155
+
9:04
+
195m
193
193

8/13/2014


AM
45:00 @ easy pace:
1000m row
25 AirDyne calories
100m easy sled drag indoors

PM
A. Power clean, build to a a touch-and-go 3RM
+
6 sets for times:
15 double-unders
11 deadlifts, 165
7 bar-facing burpees
:90 rest
+
3 rounds not for time:
6 weighted glute-ham raises
12 ab wheel roll-outs
18 light reverse hypers

AM
complete with 90# on sled

PM
A. 180 (PR+5)
+
1:11
1:10
1:08
1:07
1:08
1:08
+
complete

8/12/2014


AM
50:00 AirDyne @ Z1, off bike every 5 for 6 fast burpees

PM
A. Squat snatch, build to a heavy single
B. Back squat, 1-1-1, 20X1; 2:30 rest
C1. Ring push-ups, 3 x AMRAP in :30; :60 rest
C2. 1-arm DB row, 3 x 5-6, 20X0; :30 between arms, :60 rest
+
3 sets:
:30 AirDyne @ 97%
4:30 rest

AM
complete

PM
A. 160 (PR+5)
B. 225-235-245
C1. 13-14-13
C2. 50-60-65
+
complete

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