2 rounds for time
1k row
50 thrusters 45#
30 chin ups
Out of town for wedding, could not complete.
30 min of run, DUs, stretching and mobility, stomach hurting from GHDs.
9/20/12
08/15/12 - Double Testing
A. 100 HSPU strict for time
B. GHD sit ups 5 sets of 25 unbroken for time
A. 11:40 - tough, just tried to keep moving
B. 10:34 - super hard, only did 1st set of 25 unbroken, gonna be hurtin
B. GHD sit ups 5 sets of 25 unbroken for time
A. 11:40 - tough, just tried to keep moving
B. 10:34 - super hard, only did 1st set of 25 unbroken, gonna be hurtin
08/14/12 - Training & Testing
A. Front squat 5, 3, 1, 5; rest 2:30
B. Squat clean 1, 1, 1, 1; rest 2:30
+
5 rounds for time:
10 Front squat 185#
6 L-pull ups
A. 265,300,320,275 - PR for 5 rep and 3 rep
B. 215,235,245,245 - Not heavy, just wanted them to look good.
Tester - 8:06 Squats unbroken, pull up unbroken.
B. Squat clean 1, 1, 1, 1; rest 2:30
+
5 rounds for time:
10 Front squat 185#
6 L-pull ups
A. 265,300,320,275 - PR for 5 rep and 3 rep
B. 215,235,245,245 - Not heavy, just wanted them to look good.
Tester - 8:06 Squats unbroken, pull up unbroken.
8/13/12
08/12/12 - Testing
15-12-9
Power clean 225#
Muscle ups
17:44.....Cleans, singles the whole way. Needs to be faster by stringing some together. Rack/hook grip is the issue. Failed 1 rep. MUs were no problem, but did get heart going a bit. 5-5-5, 5-4-3, 4-3-2 for each set.
Power clean 225#
Muscle ups
17:44.....Cleans, singles the whole way. Needs to be faster by stringing some together. Rack/hook grip is the issue. Failed 1 rep. MUs were no problem, but did get heart going a bit. 5-5-5, 5-4-3, 4-3-2 for each set.
08/11/12 - Training
On the minute for 10 min:
5 hang squat snatch 135#
+
On the minute for 10 min
4 hang squat clean 155#
+
On the minute for 10 min:
3 hang squat clean 175#
(if you fail at any minute skip the min and take extra rest)
-First 10 min completed. Took 1 minute break between minutes 5 and 6.
-Second 10 min completed. Took 1 minute break after every 2 sets. Was not breathing issue. It was grip. Tore on 2nd to last set. Stopped there.
5 hang squat snatch 135#
+
On the minute for 10 min
4 hang squat clean 155#
+
On the minute for 10 min:
3 hang squat clean 175#
(if you fail at any minute skip the min and take extra rest)
-First 10 min completed. Took 1 minute break between minutes 5 and 6.
-Second 10 min completed. Took 1 minute break after every 2 sets. Was not breathing issue. It was grip. Tore on 2nd to last set. Stopped there.
08/09/12 - Testing
4 rounds for time:
Run 400m
20 wall balls
20 box jumps 24"
Modified due to knee, 4X400m runs rest 4min
1:12
1:08
1:09
1:10.....Super painful, did this at home, hill was tough.
Run 400m
20 wall balls
20 box jumps 24"
Modified due to knee, 4X400m runs rest 4min
1:12
1:08
1:09
1:10.....Super painful, did this at home, hill was tough.
08/08/12 - Training
A1. Weighted chin ups 6, 4, 2, 6; rest 1 min
A2. Push press 8, 8, 6, 6; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 4-6x4; rest 1 min
B2. Close grip bench press 3-4x4; rest 1 min
A1. 59,74,89,59(7).....good pregession
A2. 140,150,170,180.....stretching went ok for rack pos. Still did not touch shoulders for one rep.
B1. 125(6),125(6),135(6),145(6).....could have gone heavier, was in a hurry.
B2. 275(4),295(4),305(3),310(2)......hit the rack on last set. should have gotten 3 reps.
A2. Push press 8, 8, 6, 6; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 4-6x4; rest 1 min
B2. Close grip bench press 3-4x4; rest 1 min
A1. 59,74,89,59(7).....good pregession
A2. 140,150,170,180.....stretching went ok for rack pos. Still did not touch shoulders for one rep.
B1. 125(6),125(6),135(6),145(6).....could have gone heavier, was in a hurry.
B2. 275(4),295(4),305(3),310(2)......hit the rack on last set. should have gotten 3 reps.
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