Week 7 -- February 11 -17 2014

2/11

A. Deadlift - work to a tough single (not necessarily a 1RM unless you’re feeling it)

PR--230lbs (25lb increase) 

B. Ring Dips - 1 x ME set

5 ring dips. Still really stink at ring dips 

C. For time: 20 Ring Dips

I could only do 10 ring dips -- took me 4 mins 

Row 250m AFAP

rest 6 minutes
1:10

Row 500m AFAP

rest 8 minutes
2:08

Row 1000m AFAP
4:45 
Had do this twice. At 850 the screen went black

2/12

A. Back Squat - work to a 1RM
190 lbs (15lbs)

B. Pull-ups 1 x ME kipping
18 kipping unbroken butterfly pull ups  woohoo

C. Pull-ups 1 x ME strict
6

+

7 rounds:

4 Power Cleans 115#

5 HSPU

6 Pistols

7 Wall Ball Shots 20#

*everything unbroken*

OMG that was awful!! i had to stop at 4 cuz of time 19:02

2/13

A. Strict Press - work to 1RM
90lbs

B. Snatch - work to 1RM
105 lbs

+

For time:

Row 250m

15 Burpees

25 KB Swings 44# *unbroken*

15 Burpees

Row 250m

*hit this AFAP*

- rest 15 minutes -

For time:

30 Thrusters 45# *unbroken*

50 Burpees

5:52

2/14

OFF

2/15

A. Find 1RM - Front Squat
170lbs (Failed at 176lbs) had it above parallell but broke my core and that was it -- failed rep.

- rest 10 minutes -

AMRAP 20

5 Pullups

10 Pushups

15 Squats

2/16

A. C&J - work to a 1RM *do this with Danny*
120lbs (I worked on just push presses instead of split jerking.)

+

5 rounds:

5 Deadlifts 185#

10 Box Jumps 24”

2/17

OFF

January 31, 2014

1/29

A1. Back Squat - 5 @ 75%, 4 @ 80%, 3 @ 85%, 3 @ 90% rest 60 seconds

A2. Strict Pullups - 4 x 5-6 reps rest 3 minutes (For sets 3 & 4 on the pull-ups add a purple band and do 6-8 strict pull-ups with putple band)

B. Accumulate 1 minute L-Sit

+

AMRAP 10

30 Bar Facing Burpees

20 Box Jumps 20”

10 OHS 85#

January 30, 2014

1/30

A. Strict Press - 3 @ 80%, 3 @ 80%, 3 @ 80% rest 2 minutes

They got up pretty easily.  the last few reps were a struggle.

B. Squat Snatch - 10 singles @ 65-70% of 1RM *no misses*

Weight -- 75lbs  The weight went up nicely.  Still coming out of the bottom position a little too early but overall pretty happy with my snatch.

C. Clean & Jerk - 5 singles @ 80% of 1RM

Weight -- 105lbs Good Weight.  I feel like this went up very easily today.

+

30 second Assault Bike Sprint ME

rest 3 minutes x 6

Pure Torture

+

6 minute clock:

Row 1000m

AMRAP double unders *remainder of time*

 

My row was very slow since I was killed previously on the bike.

I did get some double unders, not many, maybe 40. I did like the combo though -- it was horrible.

January 29, 2014

Slept in will do this workout on Friday AM.

January 28, 2014

1/28

A. Deadlift - EMOM x 10 - 2 reps @ 135# (65%)

Moved through these easily.  My back is feeling so much better.

B. Ring Dips - EMOM x 10 - 2-3 strict dips

Got in a really low ring dip.  did 2 each round.  On the 3rd min only did 1rep. 2nd min did 2 but didnot go as far down as the others. Last minute squirmmed up for 2

C. Back Extensions - 3 x 10-12 reps rest 90 seconds

Love these.  They hurt but feel really good.

D. Hollow Rocks - accumulate 1 minute

+

30 seconds Assault Bike

10 Wall Ball Shots 20# *try unbroken*

did ok with the unbroken but it was tough.  I had to rest a bit on some of the rounds.

8 Toes to Bar

Tryning to drop my feet straight down instead of doing such a large kip.

rest 90 seconds x 6

+

10 minutes muscle up transition work

I WANT ONE!!!

January 19, 2014

AM

Run 500m

rest 4 minutes x 4

+

EMOM x 16

odd - 2-3 strict pullups

even - 2-3 strict ring dips

Back feels a little better -- should I rest? 

January 18, 2014

Comp day

Off back is still hurting.