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.

January 17, 2014

Friday off day
Back is killing me.  It's when I pull my hips up from the ground in a supine position  and then rotate hips back-- that where I can feel discomfort. I keep stretching from that position. Rolling out and stretching all around. It is only my left side.

January 16, 2014

1/16

A. Strict Press - 4 @ 75%, 4 @ 75%, 4 @ 75% rest 2 minutes-

65lbs

B. Squat Snatch - Build to a tough single in 12 minutes -- 3 reps @ 80% of what you hit

100lbs

80lbs hit 1 and missed 2 

my back was vey uncomfortable 

C. Clean & Jerk - Build to a tough single in 12 minutes -- 3 reps @ 80% of what you hit

95lbs

didnt do the 3 

+

5 TNG C&J 95#

30 second Assault Bike Sprint

rest 4 minutes x 4

didnt do this part back was shot

2 minutes Max calories Assault Bike

12 calories

rest 6 minutes

2 minutes Max calories Rower

29 Calories

January 15, 2014

1/15

A1. Back Squat - 6 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85% rest 60 seconds

125; 130; 135; 140

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

5:5;15:10

+

AMRAP 15

5 Toes To Bar

7 Thrusters 65#

9 Box Jumps 20”

*Focus on steady movement.  Notate the time it takes you to finish first round and try to keep each round thereafter within 20-25 seconds of that time - learn pacing*

1:53;2:00; 2:03;3:07;1:15; 3:26;2:00;1:48

that was a good workout.