Fri 31MAR17

AM
A)FT:
Row 1k
75 DU
Row 500m
65 DU
Row 250m
55 DU

9:13

Rows all at or under 1:40 avg/500m pace
DU’s unbroken

Noon
A) Strict Muscle Up: 1 rep – every 60 sec x 10-12 sets

12 sets, easy

B) Clean and Jerk: buidling to a tough double – every 2 min – 6 attempts

135, 185, 225, 255, 275, 300- not TnG

C) Back Squat @21X1 -Every 2 min – 8 sets
Sets 1-4- BS x 2 – 75-80%
Sets 5-8 – BS x 1 – 80-85%

First 4: 340
Second 4: 380

D)EASY cool down 15-20 min

On AB

PM
A) 3 RFT:
21 AB cals
15 CTB pull ups
9 pHSPU -10″

8:40

AB: first one I went hardest, recovered on it the other 2 sets around 65 RPM
C2B: all unbroken
pHSPU: 5/4, 5/4, 5/2/2

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Sat 25MAR17

AM
A) AB 3 min @85-90% Aer
Rest walk 3 min
x 8

61-64 RPM’s

PM
A) FT:
Row 1k
25 DU
Row 750
50 DU
Row 500m
75 DU
Row 250m
100 DU

13:37

Rows: 1k around 1:38 avg/500m pace. The other rows were all btw 1:40-1:43 avg/500m pace
DU’s: 25 and 50 unbroken. 75 had one trip at 60. 100 had three trips at 40, 60, 65. Burned the shoulders up.

Wed 22MAR17

AM
A) Split Jerk: 3,2,1,3,2,1; rest 3-5 min

285, 305, 320, 295, 315, 335
– last 3 sets felt WAY better so could have gone a lot heavier.

B) Push Press: 8-10 x 3; rest 2 min

155, 170, 180 all x10 TnG

C) Strict Muscle Up: Amrap in 5 min

16 (all singles)
– way too hot up front. 6 in the first minute then fell off hard. Form started to go. Then settled in the last minute or so to better form.

D) Paralette Handstand Push-Up: Amrap in 5 min

24 (5/4/3/singles, I think)
– pretty sure I am going deeper than last time, can’t remember. Went to a 45# comp plate plus abmat today and felt tough. Was shooting for 50+… had some fails. I’ll send over this and strict MU videos later.

E) EASY cool down 16 min

Romwod

PM
A) FT:
9-7-5
DL – 405#
burpee ring MU

5:39
DL: unbroken
MU: could have gone faster