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