01/29/16

EMOM X 20

odd min: 30 sec burpee over bar (set up w/ plates on the bar to get used to the height/setup)

even min: 30 sec AMRAP toes to bar

Switched TTB with GHD and Abmat sit-ups because of hand rips

Score: 

Round 1

10 burpees

12 GHD

Round 2

8 burpees

10 GHD

Round 3

8 burpees

8 GHD

Round 4

8 burpees

8 GHD 

Round 5

7 burpees

15 AB-mat situps

Round 6

8 burpees

7 GHD

Round 7

8 burpees

7 GHD

Round 8

8 burpees

16 abmat situp

Round 9

8 burpees

6 GHD

Round 10

7 burpees

6 GHD

+

Row 50 sec @ 95%, start a set every 6 min x 5 sets

Score: about 15cal each 50sec

+

20 min AB @ conversation pace

+

45 min mobility

01/28/16

A - Clean grip deadlift @ 31X1 tempo - 3 reps EMOM x 15

Warm up: 85#, 115#, 135#, 155#

Score: First 8 sets at 155# (felt heavy),  then backed down to 145# for the last 7 sets

+

B - 3min AMRAP @ 85% of 1RM

Took it easy and did light weight with the snatches

Score: 14 reps at 75#

+

C - M/F partner 10min AMRAP
1-arm alternating DB power snatch x 10 (50/70)


1 arm overhead walking lunges x 12 (change hands after 6)

Score: 2 rounds, 22 reps

Started out with 45#, then finished the remaining rounds with 30#

+

D - Single leg sorenson hold x 12sec/side, rest 48 secs bt legs x 5 sets

+

E1 - 10 tack ups into 15 sec bent knee hollow body hold, rest 45 sec

E2 - 45 sec passive hang from fat bar, rest 90 sec x 4 sets
1st set at 45 sec, 2nd set at 30 sec, last two sets for 15 seconds (hands were still ripped real bad)

01/25/16

Power clean gauntlet - 75 sec window to do (1 squat clean + 7 cal ski machine)

Score:

Started at 85#, added 10lbs each round

85#, 95#, 105#, 115#, failed 125#

+

90 sec AMRAP push jerk @ 95#

Result: 10 power clean + push jerk singles

+

Individual tester for time

50-40-30-20-10 DU's

10 burpees/round

Time: 7:31

+

15 min AMRAP individual tester

5 shoulder to overhead @ 75#

10 deadlifts @ 75#

15 box step ups 20"

Score: 9 rounds 22 reps

01/27 Rest day

01/26/16

EMOM x20
odd min: 8-10 kipping pull ups
even min: 9 cal assault bike

worked in sets of two after about 5 minutes, stopped at :35 last few rounds
after 10min, got 6cal on assault bike, and switched out with 12 foot-weighted sit ups for odd min (hands ripped so no more pull-ups)

+

Row 50 sec @ 95%, start a set every 6 min x 3 sets

+

stretch