Monthly Archives: October 2015

10/30/2015 AM – Row 4 min @ 80% aerobic pace, rest 1 min off rower x 4 Done PM A – Squat snatch – 1 rep every 90 sec x 10 @ 84% 1RM 195 – played around with some … Continue reading →

AMRAP 5 min @ 85% 6 ring dips 24 DU’s 7 + 16 (all Dubz unbroken and broke ring dips into 4-2 last round) rest 3 min AMRAP 5 min @ 85% 6 power clean singles @ 185lbs 40ft HS … Continue reading →

AM – Bike 25 min @ aerobic pace Done + 10 min locomotion work Done PM A – Strict HSPU cluster – AMRAP (-1), rest 30 sec x 3, rest walk 5 min x 3 sets (ensure you stop before … Continue reading →

Not the best day of training. Poor nutrition, hydration, decent sleep and some alcohol. Desire to train was high, not a ton of hip drive. A – 3 thrusters @ 155lbs EMOM x 10 Weight felt good just not the … Continue reading →

A – Front Squats – 10 sets of 2 @ 65%, start a set EMOM 225 + B – 10-8-6-4-2 for time Burpee box jumps @ 24in 15 AB cals each round 7:26 71 rpm first round, 68/69 second round, … Continue reading →

General dynamic and aerobic warmup A – Snatch technical warmup + B – MU mobility and tech warmup (a few sets of 2 at the end) + C – 3 rounds, rest walk 2 min bt rounds 2 sets of … Continue reading →

A – Power Clean/Push Jerk – 1 rep every 20 sec x 20 @ 165lbs Not as crispy as I would’ve liked to have been on all reps. + B – Db snatch – 6 reps AFAP @ 70lbs, rest … Continue reading →

AM – Bike 30 min @ aerobic pace Done + 10 min locomotion work Only got roughly 5 minutes in PM A – Dbl Barrel front squat – 3,2,1,3,2,1 225-250-275-235-255-290 (almost didn’t make this one but I really wanted it.) … Continue reading →

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 5 sets Done + PM WZA qualifier #5 – 5 rep C&J for total tonnage in 5 minutes 1330 255 … Continue reading →

A – Low bar box squat 6 sets of 3, rest 2 min (moderate loading) 225 across + B1 – Good mornings x 6-8, rest 90 sec 135 X 6 across – don’t ever recall having the confidence in my … Continue reading →