Thursday 8/22/2013

Swim make up....
EMOM 25m @ 85% x 30

felt good in the pool today

Wednesday 8/21/2013

A. Build to a tough 5rm TnG PC in 12mins #125,#135,#145#155 tough today

B1. Shoulder press @20X1; 6/75, 6/75, 4/85, 4/85, 2/95 ; rest 1min 

B2. KBS 1.5pd; 10; rest 90sec

C. PC x 1/SJx2; rest 3min x 3 #135,#155,#165

D. emom - MU + 5-6 ring dips - 5mins ---DND

Tuesday 8/20/2013

Make up from last Saturday.....
MAP
10 min amrap @85%
FLR on rings 30sec
5 box jump step down 24"
5 clean and jerk TnG 75#
Rest 4 min
10 min amrap @85%
5 T2B unbroken
10 KBS 1pd
10 back extensions
then...
20min AD @ Zone 1 pace

felt good for each 10min set ...between 5-6 rounds a piece

Monday 8/19/2013

1. Sq Clean;Build to tough double off high blocks #135, #155, #165, #175
2. Back Sq @ 30X1; 5x3-4/3:00 #175/4,195/3, 205/3, 205/3, 205/3
+
EMOM 12min
4 Thrusters #95
8 COVP Pull ups
+
3sets
12 Ghd Sit ups
25 Unbroken DU
30sec rest 
 

Friday 8/16/2013

10min AD Warm up

1. SQ Snatch off high blocks; build to max...
#115, #125 (easy), #135 (easy), #140 (caught it but lost it in front.) PR today ...OH position feel stronger.
2. DB bent row 3 x 5-6 /90sec #70
+
Build to a 1RM PS in - 8min ---#130 (lil' off)
+
80% of 1RM PS 2 reps EMOM for 10min ---#105 (felt solid)

Wednesday 8/14/2013

A. RDL @3111; 3-4; rest 2min x 4 moderate --#135
B1. close grip bench press @20X1;8, 6, 4, 2; rest 1min #115,125,135,145
B2. PC TnG 115# x 4-5; rest 90sec ---good
C. PC x 1/PP x 4-5; rest 3min x 3 ---#95,#115, #125
D. FLR on rings accumulate 4mins---good

Tuesday 8/13/2013

AM
coached early morning classes....then
45min Airdyne at z1...good sweat 550 calories