Monday 7/8/2013

1. Back Sq 5/155, 4/165, 3/175, 3/190, 3/195 --3:00rr
2. EMOM 2 Clean & Jerks @75% 10min clock---used #135
+
5 sets
10 PP #95
amrap ctb pull ups 10,10,10,8,8
2:00 rest
+
5 rds for time
30 DU--broke last 2 sets
8 Burpees non-stop
5:25

SUNDAY 7/7/2013

Hike in ZION
 Angels landing...with some friends

1 hour sustainable pace ...steep climb but breathing was good ---great day to be outside!

Saturday 7/6/2013

A. PC - build to a tough single in 8 min #185

B. PC TnG unbroken - build to a 3RM in MAX 5 sets #165

rest as needed

3 sets of 

1min burpee 19,19,17

1min DU 60,53,38 ( lost breath after burpees in 2&3)

1min COVP chin ups 20,15,15

rest 2mins  

rest as needed

for time:

21, 18, 15, 12, 9, 6; for time 

HR pushups ---broken

situps --unarchored

goblet squat 16kg kb ---did air squats

Friday 7/5/2013

A. Max clean off high blocks #165

B. FS - 80% 1RM - 3 x 3; rest 2 min #165

+

5 sets:

TnG power snatch x 10 tough #85 unbroken

AD sprint 20 sec all out

rest 4 min

Thursday 7/4/2013

A1. PP @ 12X2; 5/75, 3/95, 1/115, 5/85, 3/105, 1/125; rest 1 min (wave load) 

A2. Mixed Grip Chin Ups Wtd @ 21X0; 3-5 x 6; rest 1 min #15/5,20/4,/20/4,20/4,20/3,20/3

B. KBS heavy American x 20; rest 90sec x 4 #1.5 pd

just enough today...sore from last 2 days

Tuesday 7/2/2013

went off 230max (10lbs off best)

A. BS @ 65% 1RM; 5 x 3; rest 1 min #155

B. BS @ 70% 1RM; 4 x 3; rest 2 min #165

C. BS @ 75% 1RM; 3 x 3; rest 3 min # 175

+

40, 30, 20, 10; for time  

unbroken wall balls 14# 10'target 

DU unbroken

8:42

 

low carb last 2 days...dug deep just to keep wall balls UB...transitions long to regain control

MOnday July 1st 2013

 1st day back ...after a month off

 

A. HPC - 3/115,3/135,3/155,3/155; rest 2 min - bar does not drop - knee cap pause

B. emom - PS TnG x 5 - 65% 1RM - 8 mins #85

+

3 sets 

20 DU 

10 burpee 

max rep CTB chin ups 10,8,8

rest 3mins