12/3/2013

A. Front squat, build to a tough 2 in 10:00
+
For 10:00:
Evens: 2 touch-and-go squat cleans @ 135
Odds: 2 muscle-ups
+
For 10:00:
Evens: 10 hand-release push-ups
Odds: 25m reverse sled drag, 135

A. 200
+
complete, all muscle ups unbroken
+
complete


Today. was. awesome. Muscle ups felt great, better than they have felt in a long time. Today was the first time I have been able to string them together in a few months, I wasn't sure if I would be able to but I went for it on the first set and it was easy so I was able to string 2 together every time. I am really happy with that. The squat cleans felt really light, those were easy. The sled drag/push up workout went better than I thought, I wasn't sure how long it would take me to pull the sled but it ended up being around :20 each time. I was definitely breathing hard by the end though. 

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