January 14, 2014

1/14

A1. Deadlift - 6 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85% rest 30 seconds

145; 155; 160;165

Tweeked my back a bit

A2. Ring Dips - 4 x 4-5 *unbroken* reps rest 2 minutes (For sets 3 & 4 on the ring dips add a red band and do max effort strict ring dips with red band)

4; 4 25 with red band and 12with red band

+

30 seconds burpees

30 seconds rest

x 8 (Goal is 65+ reps for all intervals combined)

1:02; :54;1:13; :55;1:01

- rest 5 minutes -

12 *UB* Wall Ball Shots 14#

24 Double Unders

rest 60 seconds x 5

wall balls were super light 

January 12, 2014

1-12

A. Front Squat - 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 75% rest 2 minutes

115; 120; 125;130 

allsets were good

B. Dumbbell Row @ 30X1 - 3 sets of 8 per arm - 60 second rest

+

For time:

Row 1500m @ 2:20 pace

Finished 2:26 

paced 2:14-2:30

- rest 3 minutes -

AMRAP 5

5 Pullups

10 Pushups

15 Air Squats

- rest 3 minutes -
3 rounds + 14

EMOM x 10

odd - 6 pistols (alternating legs)

even - 4-5 HSPU

January 11, 2014

coomp class

January 10, 2014

off

January 9, 2014

1-9

A. Strict Press - 5 @ 70%, 5 @ 70%, 5 @ 70% rest 2 minutes

5 70% 60lb

5 70% 60lb

5 70% 60lb

B. Squat Snatch - 5 reps @ 70%, 3 reps @ 75% 1 rep @ 80% *all singles*

5 70% 75lb

3 75% 80lb

1 80% 85lb

C. Clean & Jerk - 3 reps @ 75%, 5 reps @ 80% *all singles*

3 75% 90lb

5 80% 95lb

+

5 TNG Power Snatch (aim for 55-75)

5 *unbroken* wall ball shots 20#

20 second Assault Bike Sprint

rest 4 minutes x 5

1 - 1:45

2 - 1:25

3 - 1:18

4 - 1:16

5 - 1:20

January 8, 2014

1-8

A1. Back Squat - 7 @ 65%, 6 @ 70%, 6 @ 75%, 5 @ 80% rest 60 seconds

7 65% 115
6 70% 120
6 75% 125
5 80% 130lb

A2. Strict Pullups - 4 x 5-6 reps rest 3 minutes
4,4,4,4

+

AMRAP 15

5 Front Squats 75# *from floor*

7 H.R. Pushups *no worming*

9 KB Swings 44#

*steady movement here look to keep each round at a steady pace* (goal = 9+ rounds)
this was horribly awful and great!
9 + 12

January 7, 2014

1-7 205 rm

A1. Deadlift - 7 @ 65%, 6 @ 70%, 6 @ 75%, 5 @ 80% rest 30 seconds

8 60% 135 lb

7 70% 145lb

7 75% 155lb

7 80% 165lb

A2. Ring Dips - 4 x 4-5 *unbroken* reps rest 2 minutes

4, 4, 4 (last was super tough), 4 (last one super tough)

+

10 Box Jumps *Games Standard*

10 Burpees to 6” target

rest 90 seconds x 6

*focus on perfect game-day standards -- minimal rest time on between movements*

1-

2- 1:20

3- 1:19

4- 1:17

5 - 1:09

6 - 1:07

+

10-15 minutes muscle up transition work