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.

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