12/2/2013

35:00 airdyne @Z1

12/1/2013

12:00 Z1 mixed warm-up of AirDyne, row, ski erg, and single-unders, keep it easy and stay moving
+
6 sets of:
400m run @ 75-85-95-75-85-95% effort, times should reflect changes in effort
2:00 walk rest
+
12:00 @ 90% of [5 ring dips + 10 heavy Russian kettlebell swings + 1 rope climb + 200m run]

complete
+
2:02
1:52
1:36
2:02
1:55
1:36
+
complete with 70# KB


felt like shit today

11/30/2013

A. Snatch pull clusters, 3 x 1.1.1 @ 107% snatch max
B. Power snatch, build to a touch-and-go 2rm
+
4 sets for times:
1 muscle-up
5 squat clean & jerks, start @ 105 and add 10/set
20 wall balls
500m row @ 2:05/500m
4:00 rest

A. complete @150
B. 130 (power snatch PR+5)
+
1. 6:40-forgot to record rowing time
2. 6:40/2:04.0
3. 6:40/2:04.2
4. 6:41/2:02.9

11/29/2013

35:00 airdyne @Z1

11/28/2013

A. power clean and split jerk, 8x1 @75-85% of 1RM, begin a set every :90
B. Ring dips, 4x3-4, 20x1, 2:00 rest
+
For time:
30 CTB pull ups
100m farmers walk
10 kipping handstand push ups
20 CTB pull ups
10 stone to shoulder, 95
10 kipping handstand push ups
10 CTB pull ups
50m forward sled drag
50m reverse sled drag
10 kipping handstand push ups

A. 165
B. 4(unweighted), 4(5#), 4(10#), 4(12.5#)
+
24:04
180# on sled

11/27/2013

3 sets of:
500m row @85%
2:00 rest
+
6 sets of:
:25 row @100%
3:35 rest
+
3 sets of:
500m row @85%
2:00 rest

2:02.0
2:01.5
2:02.4
+
1:35.1
1:34.5
1:35.3
1:34.8
1:35.3
1:35.3
+
2:03.3
2:03.6
2:03.5

11/26/2013

A. Front squat, build to a tough 3 in 10:00
+
for 22:00
evens: 1 squat clean + 1 front squat @160
odds: 1 muscle up
+
AMRAP in 6:00
10 pull ups
25m heavy prowler push

A. 190
+
complete
+
complete with #90 on prowler