Wednesday, July 17, 2013

•July 19, 2013 • Leave a Comment

OPT BEING

A. FS @ 30X3; 3-4 x 3; rest 4 min
B. Heavy 1 arm DB torso row @ 20X0; 4-7/arm x 3; rest 45 sec b/t arms

rest as needed

C.

for time:
10 thrusters – 135#/95#
2 rope ascents – 15′
8 thrusters – 145#/100#
2 rope ascents
6 thrusters – 155#/105#
2 rope ascents
4 thrusters – 165#/110#
2 rope ascents
2 thrusters – 175#/115#

Notes:
FS is working sets
row – elbow high, knee on bench, working wrist straight, use mid section to help rotate, full retraction and protraction of scapula
warm up thruster and climb well before circuit

A. 115(4)/125(4)/135(4)

B. 35#(7/arm); 40#(7/arm); 40#(7/arm)

C. 9:28 Rx’d weight, subbed 6 strict CU’s for Rope Climbs

Monday, July 15, 2013

•July 15, 2013 • Leave a Comment

OPT BEING

B. PS TnG practice – few min
C. DL TnG practice – few min
+
4 sets:
5 TnG PS
5 burpees AFAP
Run 150 m @ 95%
rest walk 4 min
+
4 sets:
5 TnG DL
5 burpees AFAP
Row 200 m @ 95%
rest walk 4 min
Notes:
PLEASE USE safe places to jump and land; jumps are for CNS wake up
try to add weight per set to the TnG – make ‘em tough but unbroken and high in power – find that middle ground
record times/set
A. worked up to ~35″ from standing
B. worked up to 83#…back felt a little tight
C. Used 83# for the PS
1:20.6
1:19.1
1:17.8
1:20.2
Used 193# for the DL
1:35.9
1:33.1
1:32.5
1:31.7

Saturday, July 13, 2013

•July 14, 2013 • Leave a Comment

OPT BEING

A. squat clean – build to a tough single in 8 min
rest 2 min
B. 90% of part A; amrap in 4 min
rest 2 min
C. 80% of part A; amrap in 4 min
D. AD 45 sec @ 95% effort; rest walk 4:15 x 5
Notes:
build the max as high as you can AFTER a solid warm up – don’t keep it lower to lower efforts in B and C
“arms and legs”! on AD
record reps and distance per AD set
A. worked up to 153
B. 138 – 11 reps
C. 123 – 12 reps
D. No AD, subbed with Rowing
1) 209 m; 1:47.6 split; 32 s/m
2) 210 m; 1:47.1 split; 33 s/m
3) 214 m; 1:45.1 split; 33 s/m
4) 214 m; 1:45.1 split; 35 s/m
5) 214 m; 1:45.1 split; 35 s/m

 

Friday, July 12, 2013

•July 14, 2013 • Leave a Comment
OPT BEING
A. hang power clean – 2,2,2,2;rest 2 min
123(2), 133(2), 138(2), 143(2)
B1. [PC x 1/PP x 3] x 4; rest 20 sec
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 20 sec
B3. 10 fast CTB chin ups x 4; rest 3 min
B1) 103, 108, 113, 118
B2) 10#(3), 10#(3), 12.5#(3), 15#(2)
B3) all sets broken, last set was down to singles
C. FW – 25 m heavy DB carry; rest 1 min x 4
used 2 70# KB’s
Notes:
HPC – work on feet and extension
go for maxes on wtd chin ups
remain tall and stable on walks

Tuesday, July 9, 2013

•July 9, 2013 • Leave a Comment

OPT BEING

A1. Weighted dips; 2-4×6; rest 2 min
5#(4)x2 / 7.5#(2) / 5#(2)x3
A2. Weighted strict CTB chin ups 1.1.1.1×6; rest 15 sec/rest 2 min
BW Reg PU’s / BW CTB CU / 5# CTB CU’s (2) and Reg CU’s (2) / BW CTB CU’s x 3

Row 1k for time
4:08 no bueno…

Monday, July 8, 2013

•July 9, 2013 • Leave a Comment

OPT BEING

A. Deadlift; 5, 4, 3, 2, 1; rest 3 min
225(5); 235(4); 245(3); 245(2); 255(1)

B. Thruster; build to a max
95/115/125/135(F)/135(F)

C. Amrap thrusters in 6 min 135/95# (from floor)
40 Rx’d
Strategized this one a lot. Went 6 thrusters OMEM for the first 5 minutes, then all out on the last minute with 10 total. Probably could have pushed 7 EMOM, but glad I stuck with 6, minutes 4 and 5 were challenging.

Sunday, July 7, 2013

•July 8, 2013 • Leave a Comment

OPT BEING

A. 1 1/4 front squat 3-5×5; rest 2 min
95(5) x 3; 105(5); 115(3)
B. Front rack barbell reverse lunges; 20 continuous alt’ing steps x4; rest 2 min
65#(20)x4
15 unbroken KBS 2/1.5 pood
Run 200m @90%
rest 3:30
x6
1:24; 1:27; 1:30; 1:31; 1:36; 1:31 Rx’d
 
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