Tuesday - October 28, 2014

A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms

Set 1:      30lbs

Set 2-5:   35lb

B. CG Deadlift 10x3; every ;30 sec ; speed reps

75kg

C. 400m x  10 Run; Every 3 minutes on the clock, run...hold pace and build on the past

TIMES: 1:22, 1:16, 1:17, 1:17, 1:19, 1:20, 1:20, 1:24, 1:21, 1:21

D. Single Legs Squats 3x10 each leg; ascending

Set 1-2: 35lbs

Set 3:    44lbs

E. HS Hold :20-30 holds x 5-8; rest accordingly

5 sets x :30; rested 30 between each

F. 4 Legless rope climbs  

Monday - October 27, 2014

A. 10min Snatch Balance Work

     63kg and then started jerking it. Stopped to correct form.

B. Back Squat

1x5 70% - 78kg

1x5 80% - 89kg

1x2 85% - 95kg

1x3 90% - 100kg

1x1 100% - 111kg - got it! 

C. Front Squat

1x5 65% - 65kg

1x4 75% - 75kg

1x4 80% - 80kg - did 3

1x4 85% - 85kg - didn't do. Back was fried

D. 10:00 AMRAP

5 Lateral Burpees

10 Thrusters 73lbs

15 C2B

ROUNDS: 4+10

*Need to work on C2B. Shoulders tire out with kipping. Work on volume.

Wednesday - October 1, 2014

A. Front Squat with 5 second pause in hole 80kg (no struggle. Back pulled on 85kg. Wanted to climb.)

B. Power Clean/Hang Power clean work up to 65kg. Felt okay on back

C. 

1 min max calories on AB

Rest 3 min 

1 min max box jumps (30/24)

Rest 3 min 

1 min max double Unders 

Rest 3 min

X 3 times

Round 1: 18, 27, 102

Round 2: 17, 32, 112

Round 3: 15, 30, 116