BS 5 X 5

AM

Strict press
12 X 95#
10 X 115
8 X 135
4 X 145

Front plate raise
12 X 35#
12 X 35
12 X 35

PM

Back squat
5 X 5
@260

WOD
15-14-13-12-11-10
Calorie row
Wall balls
KB swings @55#
=12:34

Bench & Burpees

In the A.M.
Pendlay Row
12 X 95#
10 X 115
135 X 6
135 X 6
135 X 6
136 X 6

Back extensions
16
15 w/25#
15 w/25#

Single Arm DB rows
15 each hand X 40#
13 X 50#
10 X 60
10 X 65
8 X 70

PM
Death by muscle ups...
6 full minutes
= 21 muscles ups

DB strict press
12 X 40#
10 X 50#
8 X 55#

Close grip bench
Find heavy triple
185
215
235
345

7 min AM RAP
Burpees  to a 6" target
= 85

Toes to Bar Annie

Back squat 5 X 5
@255#

T2B Annie
50-40-30-20-10
Double unders
Toes to bar
=15:00

Saturday 26 April 2014

Close grip bench
BY 225 X 30 reps in as few sets as possible.  Every time bar is racked complete 10 pull ups

CGB= 7-5-6-5-4-3
Pull ups = 10-10-10-10-10

WOD
5 rounds for time
5 clean & here's @155
10 lateral jump burgers
15 toes to bar
= 18:58

T.G.I. Overhead squats

Overhead squats
5-5-5-5-5
5 X 135
5 X 165
5 X 195
Fail X 205
5 X 205
6 X 225

Hang power clean
3 X 135
3 X 135
3 X 165
3 X 165
3 X 185
3 X 205

HPC 205 vs 185

Hang power clean 205 vs 185: http://youtu.be/yvMb5dro0VY

225 overhead squat

225 overhead squat: http://youtu.be/LlcZROODJ5U

Back squat 5 X 5

Back squat
5 X 5 @250

Dips
10-10-10-10-10

WOD
5 rounds of
5 power snatch  @135#
20 Air squats
= 7:37

Jerk Complex

2 push jerks + 1 split jerk
115 X 1 X 1 X 1
135 X 1 X 1
165 X 1
185 X 1 X 1
205 X 1

Pendlay row
135 X 5
135 X 5
135 X 5
135 X 5
135 X 5

3 rounds for time
5 clean and jerk @155#
7 ball slams @30#
=3:44

Super set
Pull ups
6-5-5-5-5-5
Push ups
20-20-25-30-25-25

Front squat

Front squat
165 X 3
185 X 3
205 X 3
225 X 3
245 X 3

WOD
8 min AMRAP
5 thrusters at 135
3 muscle ups
= 5 rounds + 2 thrusters

Clean @245

Clean @245: http://youtu.be/60iwB_8hdJ8

Clean work from last week

Check out this video I made with Coach's Eye! http://www.coachseye.com/v/ZL5V

Thursday 17 April 2014

Grace
30 clean and jerks @135#
=3:27
Not my best time but I'll take it.

Push press (no redip)
10 X 135
10 X 135
8 X 155
8 X 155
6 X 165

Dips
10-10-10-10-10

10 min of
30 seconds of work / 30 seconds of rest
Min A = ball slams @30#
Min B = push-ups
Ball slams = 40
Push ups = 86

Wednesday 16 April 2014

Back squat
Find 5RM
295#

Find 1RM clean
265#

Snatch high pulls from blocks
95 X 5
145 X 5
145 X 5
165 X 5
165 X 5
165 X 5

Monday 14 April 2014

Close grip bench
165# X 14
184 X 12
205 X 12
225 X 5

Dumb Bell strict press
40# X 15
45 X 11
50 X 10
55 X 5

Weighted dips
25# X 5
25 X 6
55 X 3

Saturday's & stones

Strict press
15 @ 95#
12 @ 115#
8 @ 135#
5 @ 145#
2 @ 155#

Push press
155 X max effort X 3
8 @ 155#
6 @ 155#
7 @ 155#

12-9-7
Stone to shoulder @120ish
Dips
=9:13

Front plate raise

35# X 12

35 X 12

35 X 12

Wednesday 9 April 14

For time;
10 burpee box jumps at 24"
20 push press at 115#
30 Kb swings at 70#
40 mountain climbers
50 wall balls at 20#
40 mountain climbers
30 kb swings
20 push press
10 burpee box jump

= 16:35

Tuesday 8 April 2014

1RM Back squat
=325

Christine
3 rounds of
500m row
12 dead lifts @body weight (bw=228, used 230)
21 box jumps at 20"
= 11:26

5 rounds not for time
20 unbroken kb swings at 70#
10 ball slams at 30#

Monday 7 April 2024

100 burpees for time.

=8:06

Not where it used to be but I'll take it.

Sunday 6 April 2014 --- Russian Stim

Russian Stim

3 rounds of
2 back squats @ 85% of 1RM
REST 2-3 minutes
2 back squats
REST 2-3 minutes
8 power cleans @ 85% of 1RM
-----1 every 30 seconds
REST 2-3 minutes
8 power cleans
-----1 every 30 seconds
REST 3-4 Minutes


Accomplished with 275# for back squat & 215# for power cleans.

Saturday 5 April 2014

"Chelsea"
Every minute on the minute for 30 minutes
5 pull-ups
10 push-ups
15 squats


= Made all 30 rounds.