12/01/2013

5 rounds for time 
Run 400m 
25 situps 
25 box jumps sd 24"ish 

Completed. Some ass clown restarted the timer. I don't wanna do that many sit ups again.

11/30/2013

AM 
Run 20-30min easy pace 

PM 
HS walk 100m 

rest 5mins 

for time 
50 DU 
10 burpees 
40 DU 
10 burpees 
30 DU 
10 burpees 
20 DU 
10 burpees 
10 DU 
10 burpees 

AM -completed. Light jog.

PM

HS walk 12ish minutes. I think I went like 120m. Shoulder were tight, did not feel as comfortable. Was still getting some good distance. The practice has definitely paid off, I'm much more consistent.

Tester - 4:02..Pushed on Burpees. Missed on DUs twice. Definitely got breathing up and legs burning.

11/28/2013

4sets 80-90% effort 
Run 400m 
20 wall balls 20# 10' target 
30 unbroken DU 
10 PS 100# alt hands per rep 
15 burpees 
rest 4mins 
switch the order of the movements each set record times for all of them 

Run, WB, DU, DB Sn, BP
5:55
Run, Db Sn, WB, DU, BP
5:42
Run, WB, BP, DU, DB Sn
5:37
WB, DU, DB Sn, Run, BP
5:18


Very happy with DB SN. Those were taking about 90s at a controlled pace. BP got heart up, as did WBs. Run was tougher when placed towards the end.

11/27/2013

A. hang squat snatch build to a tough single in 10mins 
B. emom - heaving snatch balance x 3 - 8mins
C. OHS 3x3; rest 3mins 
+
for time 
15 thrusters 155# 
15 thrusters 175# 
15 thrusters 195# 

A. 205...prob close to max...didnt feel great. I don;t think I am finishing my pull and I am rishing to get under the bar.
B. 185 for all. Good working weight
C. 265(1),265,265...Tough this week.

Tester - 8:53....Maybe paced too much. Was still hard. Changed weights on single bar. Did 6,5,4. Then 3s for 175 and 195. Clean felt great.

11/26/2013

A. clean and jerk build to a tough single in 10mins 
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. emom - SJ from blocks x 2 - start at 70%ish and build per set - 8-10mins 
+
3 sets all out 
PC TnG x 7 tough build per set 
AD 20sec all out 
rest 4mins 
+
3sets all out 
DL TnG x 5 tough build per set 
Row 24sec all out 
rest 4mins 


A. 265....wow, best this has felt. Did in Nanos. Kept in palm the whole movement.
B. 225,230,235.....These felt great. \
C. 225...a little over 70% but perfect working weight

155-17
165-16
170-15.....Cleans felt great on these. No fingertips on any.

315-147
345-146
365-147....No a lot of time to warm up to higher weight. Could definitely pull more. Rows are getting higher.