Fri 20MAY16

AM
A) Snatch + OHS; 1.1 – every 2 min x 5 sets – 225#, building small PERFECT reps

225, 230, 235, 240, 245
– Felt good and light

B) Event 3 – in full
rest 1 min and move to C

4:58 + run

Wall balls: 26’s
Pull ups: 25/15/6/3/3

C) FT:
10 pistols
8 PC – 135@
12 pistols
8 PC
14 pistols
8 PC

3:03

– back went out that second set of pistols. Slowed me down big time but finished it out.

PM
A) PM:
Run 400m
12 burpees
Rest walk 1 min
Run 400m
15 GH sit ups
6 DL – 285#
rest 1 min
Run 200m
12 TTB
3 DL – 285#
rest walk 2 min
x 2

Rested.

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Wed 18MAY16

AM
A) AB 45 min EASY
+
Skill practice, fun, easy stuff here

35-45 rpm.
+
Strict mu work and mobility

PM
A) Deadlift; building to A MODERATE BUT FAST and snappy single

435

B) @HIGH effort:
Run 5 min EASY
rest 1 min
AB 20 cals
20 GH sit ups
rest 30 sec
Row 20 cals
5 OHS – 225#
rest 30 sec
6 thruster – 105#
1 LLRC – 15′
4 thruster
1 LLRC
2 thruster

Running Clock:

7:17

9:45

11:05

Tue 17MAY16

AM
A) Reverse Hyper; 8,8,8; rest 1 min – MODERATE loads, activate

Kept light

B) Back Squat; 2,1,1; rest 3 min – KEEP this fast and snappy

365, 375, 385

C) Snatch; building load at each weight in workout, warm up well feel GOOD

Got them all no problem. 265 did seem a bit heavier than normal but got it still pretty easily.

D) Emom 15 min –
min 1 – Strict MU x 1-2
min 2 – strict HSPU x 3 + Kipping HSPU x 3
min 3 – KBS x 8 – 2pd

2 strict MU’s every time. These are getting a ton better.

Fri 13MAY16

AM
A) Hang Clean; building to a single for the day, FEEL fast and snappy

300

B) 5 snatch – 185#
Rest 60 sec
4 snatch – 205#
rest 60 sec
3 snatch – 225#
rest 60 sec
2 snatch – 245#
rest 60 sec
1 snatch – 265#

6:35 total time

185- :45
205- 2:22 (:37)
225- 3:52 (:30)
245- 5:22 (:30)
265- 6:35 (:13)

PM
A) Weighted Chinup; building to a MODERATE single in 10 min

123

– A bit over moderate.

B) 6 sets – every 2 min complete –
5 strict ring CTB pull ups + 6 ring dips

Well this got hard quick.

C) Amrap 1 min – alt KB snatch – 2pd
1 min – Row cals
1 min – push press – 155#
Rest walk 5 min
x 2

Snatches: 20, 21
Row: 26, 27
Push press: 23, 20