PM
A. PS 2, 2, 2, 2, 2; rest as needed
B. BS 3, 2, 1, 3, 2, 1; rest 3mins
+
10min amrap
15 burpees
60 DU
A. 165,185,195,205,210(-)
B1. From Tuesday. DB thrusters and burpee emom. Completed
B. 345,365,385,355,375,395......These felt really heavy
Tester - 6rds + 10burpee....Could have felt better, all DUs unbroken. Kept movin at a good pace on burpees too.
1/30/14
01/29/2014
Snow and Ice everywhere. Can't get to gym. Gonna do tomorrow, then do Thursday on Friday.
01/28/2014
AM
Row 30sec 90% effort
rest walk 30sec x 20
rest 2mins after 10th
+
10mins Easy spin on AD
PM
A. emom - PC TnG x 5 - start at 185# add 10# every min until max 5
B. emom - DB thruster x 6 + 4 burpees 45# DB's - 6mins
+
3 sets all out
5 PS TnG build per set
AD 20sec all out
rest 4mins
+
3sets all out
5 DL tough TnG build per set
14 burpees AFAP
rest 4mins
+
3sets all out
row 30sec
rest 4mins
AM Completed. Did 20min on AD. Rows are now all 154-156m. Definitely goin faster.
PM Could not complete. There was a snow/ice storm. People were in cars for like 12+hours stuck in traffic. Could get to gym.
Row 30sec 90% effort
rest walk 30sec x 20
rest 2mins after 10th
+
10mins Easy spin on AD
PM
A. emom - PC TnG x 5 - start at 185# add 10# every min until max 5
B. emom - DB thruster x 6 + 4 burpees 45# DB's - 6mins
+
3 sets all out
5 PS TnG build per set
AD 20sec all out
rest 4mins
+
3sets all out
5 DL tough TnG build per set
14 burpees AFAP
rest 4mins
+
3sets all out
row 30sec
rest 4mins
AM Completed. Did 20min on AD. Rows are now all 154-156m. Definitely goin faster.
PM Could not complete. There was a snow/ice storm. People were in cars for like 12+hours stuck in traffic. Could get to gym.
01/26/2014
26th
5mins 80% effort
FW 30m 100#/hand
15 HR pushups
rest 5mins
7mins 90% effort
AD 20cals
20 wall balls 20# 10' target
rest 8mins
8mins 100% effort
15 PS 75#
30 DU
1st - 4rds + 30m FW....had to turn around every 20m
2nd - 3rds + 18cals
3rd - 5rds + 12snatch.....breathing was good, shoulders were the limiter, smoked a little from working leading up.
5mins 80% effort
FW 30m 100#/hand
15 HR pushups
rest 5mins
7mins 90% effort
AD 20cals
20 wall balls 20# 10' target
rest 8mins
8mins 100% effort
15 PS 75#
30 DU
1st - 4rds + 30m FW....had to turn around every 20m
2nd - 3rds + 18cals
3rd - 5rds + 12snatch.....breathing was good, shoulders were the limiter, smoked a little from working leading up.
01/25/2014
AM
Row 20mins easy pace every 5mins sip some water
PM
A. Back squat 5, 3, 1; rest 3mins
+
4min cap
15, 12, 9, 6
PC 115#
Burpee
rest 20mins
Row 20mins easy pace every 5mins sip some water
PM
A. Back squat 5, 3, 1; rest 3mins
+
4min cap
15, 12, 9, 6
PC 115#
Burpee
rest 20mins
AD 3mins max cals
AM - Completed, nice and easy 20:20
PM
A. 325, 355, 375
Did an affiliate league event, had running and burpees.
1/23/14
01/23/2014
AM
Row 30sec 90% effort
rest walk 30sec x 15
+
15mins Easy spin on AD
PM
3sets 80%, 90%, 100%
AD 30cals
20 burpees over bar
20 HPC 95#
20 box jumps 24"
20 wall balls 20# 10' target
rest 5mins
show increase in pace each set
AM - Finally did Tueday's AM. Good session. All rows still between 152-156m. Consistent for last 2 months with that.
PM - Holy crap. Completed in carport. 30degrees. Rounds went 6:01, 5:18, 4:55. HPC, Burpees, and WBs were all the same each round. I just went faster on AD and did more bounding box jumps. Last set was tough. So cold.
Row 30sec 90% effort
rest walk 30sec x 15
+
15mins Easy spin on AD
PM
3sets 80%, 90%, 100%
AD 30cals
20 burpees over bar
20 HPC 95#
20 box jumps 24"
20 wall balls 20# 10' target
rest 5mins
show increase in pace each set
AM - Finally did Tueday's AM. Good session. All rows still between 152-156m. Consistent for last 2 months with that.
PM - Holy crap. Completed in carport. 30degrees. Rounds went 6:01, 5:18, 4:55. HPC, Burpees, and WBs were all the same each round. I just went faster on AD and did more bounding box jumps. Last set was tough. So cold.
1/22/14
01/22/2014
AM
AD 20-30mins easy
PM
A. PS 3, 3, 2, 2, 1, 1; rest 3mins
B. BS 3, 3, 3, 3; rest 3mins
+
20min cap
Rwo 3k
400 DU
amrap MU
Todays AM was suppose to be for tomorrow. Had to move some things around. So tomorrow I will do Tuesdays AM. Got about 230 cals in 25min.
PM
A. 135,155,175,185,195,205
B. 345,365,385,385
Tester - Got 19 Bar MUs. The rungs were occupied by some idiot, when I needed them. Just got on the bar started going. Finished row in 11:17. Finished DUs with right at 2min left. Did MUs 10-6-3. Good night. Felt good.
AD 20-30mins easy
PM
A. PS 3, 3, 2, 2, 1, 1; rest 3mins
B. BS 3, 3, 3, 3; rest 3mins
+
20min cap
Rwo 3k
400 DU
amrap MU
Todays AM was suppose to be for tomorrow. Had to move some things around. So tomorrow I will do Tuesdays AM. Got about 230 cals in 25min.
PM
A. 135,155,175,185,195,205
B. 345,365,385,385
Tester - Got 19 Bar MUs. The rungs were occupied by some idiot, when I needed them. Just got on the bar started going. Finished row in 11:17. Finished DUs with right at 2min left. Did MUs 10-6-3. Good night. Felt good.
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